The Top 10 Plant-Based Sources of Calcium for Strong Bones

Calcium is important for strong bones, especially for kids and teens who are still growing, and also for adults who want to avoid osteoporosis.

While dairy like milk, cheese, and yogurt is a common source of calcium, there are also many yummy plant-based options.

In this article, we’ll tell you about our favorite sources of calcium and give some tips on how to easily add them to your diet.

It doesn’t matter if you’re vegan or just looking to mix things up, there are plenty of nutritious options to choose from. Let’s get started!

Some excellent plant-based sources of calcium include leafy greens, nuts and seeds, and fortified plant-based milks and juices.

These sources can be just as effective as dairy products in providing the body with the calcium it needs, making them a great option for vegans or those who are lactose intolerant.

In addition to being rich in calcium, these plant-based foods are also jam-packed with other important nutrients like fiber, protein, and antioxidants, making them an excellent choice for overall health and wellness.

Top 10 plant-based sources of calcium

• Leafy greens – Kale, broccoli, spinach. There are endless options!
• Nuts and seeds – Almonds, sesame seeds, chia seeds and many more.
• Fortified plant-based milks – Soy milk, almond milk…we recommend any type except cow!
• Fortified plant-based juices – Orange juice, coconut water, apple juice. Basically any type of typical juice box
• Legumes – Beans, lentils, chickpeas especially
• Dried fruits – dried figs or apricots are the tastiest for us!
• Whole grains – Quinoa, brown rice… because carbs are cool too!
• Tofu – The king of plant-based protein!
• Tempeh – The queen of plant-based protein!
• Fortified cereals – Because sometimes you just need to pour milk on something (plant-based milk, that is).

Tips for incorporating more plant-based calcium in your diet

Here are some fun and tasty ways to incorporate more of these sources into your diet:

• Leafy greens: Add some extra nutrients to your salads by tossing in a handful of calcium-rich kale or spinach. Or, try blending them into your smoothies for a tasty and healthy boost. If you’re feeling adventurous, try roasting up some broccoli or Brussels sprouts for a tasty side dish.
• Nuts and seeds: Sprinkle some almonds or sesame seeds over your morning oats or mix them into your favorite stir-fry for a crunchy and nutritious boost. Chia seeds also make a great addition to smoothies or can be mixed into yogurt for a tasty and healthy snack.
• Fortified plant-based milks and juices: Swap out your regular milk for a calcium-fortified plant-based option like soy or almond milk. Or, try sipping on a glass of fortified orange juice or coconut water for a tasty and convenient boost.
• Legumes, dried fruits, and whole grains: Experiment with adding more legumes like beans and lentils to your meals for a calcium and protein boost. Dried fruits like figs and apricots are also a tasty and convenient way to get your daily dose. And don’t forget about whole grains like quinoa and brown rice, which are also good sources of calcium and other important nutrients.

In summary, if you want to keep your bones strong and healthy, it’s important to make sure you’re getting enough calcium.

And while dairy products like milk, cheese, and yogurt are often the go-to sources, there are plenty of tasty and convenient plant-based options out there too.

From leafy greens and nuts and seeds to fortified plant-based milks and juices, legumes, dried fruits, and whole grains, the options are endless.

So why not try mixing up your calcium game and giving some of these plant-based sources a try? Your bones (and taste buds) will thank you for it!