Proper nutrition

Top 10 non-dairy foods high in calcium

Calcium is found in the body in large quantities, as it acts as the basis for teeth and bones. The mineral is also directly involved in the work of the central nervous system, heart and blood vessels, muscle fibers. Replenishment comes from food, such as milk, yogurt, cottage cheese, cheese. The diet can include other calcium-containing foods that are not dairy products.

Non-dairy foods high in calcium

Calcium is the fifth most common micronutrient in the body, the absorption of which occurs only with the participation of vitamin D and protein. It will bring benefits in combination with other minerals, for example, phosphorus or magnesium. Low levels lead to insomnia, colds, cramps, brittle hair and nails.

Why do you need calcium in the body:

  • formation of tissue of bones and teeth, strengthening of membranes;
  • entering into the composition of cellular and tissue fluids;
  • contraction with relaxation of the muscles of the vessels and skeleton;
  • stabilization of cardiac activity, blood pressure;
  • support for the production of neurotransmitters, influence on the central nervous system;
  • restoration of metabolic and metabolic processes;
  • cleaning of allergens, heavy metals, decay products;
  • normalization of the condition of hair, nail plates, skin;
  • participation in the work of the pituitary gland, thyroid and gonads;
  • acceleration of blood clotting with cell regeneration.

The daily intake of calcium for an adult is 1000 mg, for children – 1300 mg. People after 60-70 years old are recommended to receive 1200 mg per day. If you don’t eat cottage cheese, cheese, yogurt, and milk, non-dairy, high-calcium foods can help you replenish your micronutrient stores.

1. Sesame

What is the use of the product: Supports bone health, reduces inflammation and joint pain, and prevents osteoporosis. Hair growth accelerates, scalp nourishes. The level of sugars and cholesterol in the blood is regulated, anemia is eliminated, the risk of heart disease is reduced. Digestion is normalized. 100 g of sesame seeds contain up to 1000 mg of calcium.

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Approximate norm: 2-3 teaspoons per day, up to 150 g per week.


2. Sardines in oil

What is the use of the product: Normalization of central nervous system functions, acceleration of hair growth with hydration of the skin and protection of the eyes from diseases. Excess bad cholesterol is eliminated, the risk of diabetes is reduced. Blood circulation improves. Fish comes with bones, calcium 382 mg per 100 g, sardine is also rich in vitamin D.

Approximate norm: 2 to 4 times a week, portion – no more than 150 g.

Sardines in oil

3. Almonds

What is the use of the product: Strengthening the heart, blood vessels, regulation of blood composition and a long feeling of satiety. The work of immunity, gastrointestinal tract and central nervous system is getting better. This product with calcium, phosphorus and magnesium in the composition improves the health of bones and teeth, reduces the risk of fractures. The nut also provides prevention of osteoporosis. 100 grams of almonds contain about 250 mg of calcium.

Approximate norm: 25-30 g of nuts no more than 3-4 times a week.


4. Garlic

What is the use of the product: Elimination of bacteria on the surface of teeth, in the oral cavity, lowering blood cholesterol and regulating pressure. The liver and gastrointestinal tract are cleansed, the immune system is strengthened, and the protection of the central nervous system cells is built. Bone health is improved and the risk of osteoarthritis is reduced. The positive effect is noted on the skin, hair, eyes and ears, brain function. In 100 grams, 180 mg of calcium.

Approximate norm: A day – no more than 5 g (1 clove), a week – up to 35 g.


5. Hazelnut

What is the use of the product: Normalization of pressure, strengthening of the walls of blood vessels and heart muscle, maintaining the balance of potassium with calcium. Reduces harmful cholesterol, regulates sugar levels. The nut participates in the formation of blood cells, nutrients improve the functioning of the central nervous system, gastrointestinal tract and establish fat metabolism, cleanse the intestines. 100 g of hazelnuts contain 114 mg of calcium.

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Approximate norm: A day can be from 20 to 50 g, and a week – up to 300 g.


6. White beans

What is the use of the product: Regulation of pressure, acceleration of metabolic processes and stimulation of digestion, cleansing the liver, kidneys. The product with calcium strengthens bone tissue, nail plates and hair, restores youthfulness with beauty of the skin, preserves teeth and protects joints. 100 g of beans contains 147 mg of calcium.

Approximate norm: 2-4 times a week, serving – no more than 150 grams.

White beans

7. Broccoli

What is the use of the product: Reducing sugar and bad cholesterol, manifesting a pronounced anti-inflammatory effect, strengthening blood vessels. The functions of the gastrointestinal tract are improving, the intestinal microflora is balanced, the work of the brain and immunity improves. Dental plaque is removed, the risk of dental and oral cavity diseases is reduced, and bone density is increased. 100 g of vegetable contains 47 mg of calcium.

Approximate norm: Recommended broccoli 150-200 g daily.


8. Dried figs

What is the use of the product: Improving the condition of hair, teeth with nails outside and inside, maintaining the mineral balance of bones. The motility of the gastrointestinal tract is normalized, constipation is eliminated, and harmful cholesterol is removed. There is a detoxification of the liver, a slight diuretic effect is manifested. It contains a lot of potassium, magnesium and copper, iron, vitamins A and group B. 100 g contains 144 mg of calcium.

Approximate norm: 5-10 fruits per day, up to 50 per week.

Dried figs

9. Fresh parsley

What is the use of the product: Stimulates digestion, detoxifies the gastrointestinal tract and helps in the elimination of fat reserves. This non-dairy product is high in calcium, vitamin K and activates proteins responsible for bone density. Reduces the risk of fractures. 100 g of greens contains 245 mg of calcium.

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Approximate norm: You can eat no more than 50 g per day, up to 350 g per week.


10. Eggshell

What is the use of the product: Preservation of the mineral reserve of bones and improvement of tissue density, preventing the development of osteoporosis. The protection of the tooth enamel is supported, inflammation and pain in the joints are eliminated. The irritation with itching and redness on the skin goes away, the epidermis softens. Immunity, heart, blood vessels are strengthened. 5 g contains 2 g of calcium. The shell must be washed well, boiled, dried, ground into flour and added to the powder.

Approximate norm: For a day – 0.5 tsp, a week – 3.5 teaspoons.


It is important to include cottage cheese, yoghurts, cheeses, and non-dairy foods that are high in calcium in your diet. But so that the incoming amount of minerals is not washed out without a trace, but absorbed in the digestive tract, a number of factors must be taken into account. If this moment is missed, then a deficiency of the element will develop.

What substances are required to supplement the diet:

  • vitamin D – oily fish, cod liver, fish oil, yolks and cheese;
  • zinc – chicken hearts, seeds, pine nuts and peanuts, shrimps;
  • magnesium – oatmeal, buckwheat, green peas, walnuts and pumpkin seeds;
  • potassium – seaweed, dried apricots, avocados and oranges, spinach, chickpeas.

Diet supplements and foods with calcium will not help if you do not minimize the use of coffee, tobacco, alcoholic and carbonated drinks, sweets and fatty foods. A high proportion of protein leads to calcium deficiency due to metabolic acidosis. You should also not consume a lot of salt, as sodium washes out calcium.

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