The body needs calcium for strong healthy bones and teeth, muscle contractions, nervesignaling and secretion of hormones. Adults require between 1000-1300mg of calcium per day depending on their age and exercise activity level.
For those that are lactose intolerant or do not like the taste of milk or cheese, there are a number of non-dairy food sources that are high in calcium, such as vegetables and fruits. Here is a list of the top non-dairy foods rich in calcium.
Collard Greens
Calcium content: 268 milligram in 1 cup cooked.
Collard greens are an added bonus because they are loaded with vitamin A, iron and provides over 50% of your daily need for vitamin C. Sautee the greens with a little olive oil and garlic or use the greens as a wrap for a gluten-free sandwich.
Kale
Calcium content: 101 milligram in 1 cup chopped.
Bonus: Kale is an excellent source of vitamin K, vitamin C, vitamin A and manganese. Add kale to a smoothie, salad or sauté with olive oil or coconut oil.
Broccoli Rabe
Calcium content: 100 milligram in 2/3 cup
Bonus: Broccoli Rabe (Rapini), a powerful cruciferous is loaded with cancer fighting properties. One serving is a rich source of antioxidant vitamins, A and C. Sauté in olive oil and sprinkle with cayenne pepper.
Broccoli
Calcium content: 86 milligram in 2 cups raw
Broccoli is one of the best vegetables to eat. It not only provides a good source of calcium, but it contains more vitamin C than an orange. Eat raw with hummus, mix into salads or sauté and sprinkle with pine nuts.
Figs
Calcium content: 121 milligrams per 1/2 cup dried
Bonus: Figs contain a number of nutrients including fiber, potassium, vitamin A, vitamins B1 & B2, and iron. Chop figs and top on salads, add to granola or mix figs with almonds and pumpkin seeds for a quick afternoon snack.