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5 non-dairy sources of calcium you probably already eat

Spinach Leaves
Spinach Leaves
Photo by: Nillerdk via Wikimedia Commons

One of the things we have been taught from an early age is that you need to have dairy as part of your daily diet in order to get calcium. It's recommended that adult men and women between the ages of 19 and 50 years old get at least 1,000 mg per day, and that number goes up to 1,200 for women over 50 years old.

While dairy is a good source, what are vegans supposed to do in order to get enough calcium?

Fortunately there are plenty of places to get enough calcium without having to turn to supplements. Nature is great at providing us with what we need to live healthy lifestyles.

Here are just 5 of the many sources of calcium that are found in the plant world. Many of these veggies are probably already a part of your healthy eating meal plan.

Spinach Leaves
Spinach Leaves Photo by: Nillerdk via Wikimedia Commons

Spinach Leaves

It wasn't just iron Popeye was getting.  Each cup of cooked spinach packs 245 mg of calcium.  Great as a salad, included in a quiche, or cooked as a side dish.

Bunches of Broccoli
Bunches of Broccoli Photo by: Fir0002/Flagstaffotos via Wikimedia Commons

Bunches of Broccoli

Steamed, eaten raw as a snack or in a salad, or as a pizza topping, broccoli is a great way to add some calcium to your meal.  Two cups gives you 124 mg.

Almonds
Almonds Photo by: Mullookkaaran via Wikimedia Commons

Almonds

Whether you eat them by the handful, toast them as an add-in for your favorite veggies, chopped and sprinkled on a salad, or made into a breading for chicken or fish, almonds are a good source of calcium  There is 75 mg in each one once serving.

Celery Cross Section
Celery Cross Section Photo by: Fir0002/Flagstaffotos via Wikimedia Commons

Celery Cross Section

Celery is not only a good source of calcium, it also packs a lot of fiber as well.  Eat it with some peanut butter and you also get a serving of protein.  One up of celery delivers 81 mg of calcium.

Bowl of Oranges
Bowl of Oranges Photo by: Fæ via Wikimedia Commons

Bowl of Oranges

Did you know that you can get more than just vitamin C from your serving of oranges.  Each half-cup serving also packs in 52 mg of calcium.