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Calcium is an important mineral. While dairy products tend to pack the highest amounts of calcium there are plenty of other foods too. 

Boost your calcium levels with these easily available non-dairy foods

Which foods pack a healthy dose of calcium? There are&nbsp;plenty of options, even if you don't consume dairy.&nbsp;

Food for thought: What to eat for stronger bones and teeth?

Calcium is an essential mineral that keeps our bones and teeth stronger
Calcium plays a vital&nbsp;role in heart health, muscle function &amp; nerve signaling
Daily recommended intake of calcium as per the NIH is 1,000 mg for adults
Women over 50 should get 1,200 mg, children aged 4&ndash;18 should get 1,300 mg
Seeds are loaded with the goodness of protein and healthy fats
Spinach, kale, methi&nbsp;and&nbsp;moringa leaves are high in calcium content
Legumes contain iron, zinc, folate, magnesium that are good for overall health
Almonds are a great source of healthy fats that can help manage cholesterol

Vegan diet followers &amp; lactose intolerant&nbsp;people cannot have dairy products, which are the primary sources of calcium. Fret not as there are non-dairy sources of calcium as well that can help you meet your daily requirements.

Calcium is an essential mineral for our health and milk is a primary source of it. Since childhood, we are forced to drink milk as it is loaded with calcium. It not only keeps our bones and teeth stronger but plays an important&nbsp;role in heart health, muscle function and nerve signaling.
The daily recommended intake of calcium as per the National Institute of Health (NIH), UK is 1,000 mg for adults. However, women over 50 should get 1,200 mg per day while children aged 4&ndash;18 are advised to consume 1,300 mg.
Also watch:&nbsp;<a href="https://www.editorji.com/story/lactose-intolerant-non-dairy-substitutes-for-milk-you-should-know-about-1618312627054">Lactose intolerant? Non-dairy substitutes for milk you should know about</a>&nbsp;
Well, if you are not a fan of milk or are lactose intolerant, worry not! You can still get your daily dose of calcium by adding these non-dairy foods to your diet. Take a look!
Seeds
Calcium-rich seeds like sesame, celery and chia are the best alternatives to dairy products. These tiny nutritional powerhouses contain magnesium, iron, phosphorus, zinc and selenium and are also loaded with the goodness of protein and healthy fats.
​Leafy greens
Leafy greens are an incredible source of calcium. Spinach, kale, methi&nbsp;and&nbsp;moringa leaves are high in calcium content and can&nbsp;easily meet your daily needs.&nbsp;These&nbsp;are also rich in iron, which is essential for the formation of red blood cells.
Legumes
Legumes including beans, chickpeas and lentils have decent amounts of calcium in them. They are high in fiber, protein and micronutrients and contain iron, zinc, folate, magnesium and potassium which are all essential for overall health.
Almonds
Of all the nuts, almonds are amongst the highest in calcium content. They are a great source of healthy fats that can help manage cholesterol. Additionally,&nbsp;almond milk is the best substitute for dairy milk for people who are lactose intolerant.&nbsp;&nbsp;
Apart from these, some other sources of calcium are figs, tofu, broccoli, sweet potato, sunflower seeds, ladyfinger and oranges.
Also watch:&nbsp;<a href="https://www.editorji.com/story/black-coffee-vs-milk-coffee-who-will-win-this-epic-battle-1627452376585">Black Coffee vs Milk Coffee: Who will win this epic battle?</a>

Calcium is important for brain health and it plays a major role in helping with blood clots, muscle movement and cardiovascular function as well. 

Calcium Deficiency: how much do you need & how to check if you’re getting enough 

Adults aged 19 to 50 years need at least 1,000 mg of calcium per day. Here are some common signs of a calcium deficiency. 

Care for calcium: how much do you need & how to check if you’re getting enough 

Adults aged 19 to 50&nbsp;years&nbsp;need&nbsp;at least 1,000 mg of calcium per day.

Everyone knows that calcium is essential for bone health, but that&rsquo;s not all. The micronutrient also plays a major role in&nbsp;helping&nbsp;with&nbsp;blood clots,&nbsp;muscle movement and cardiovascular function.&nbsp;But since your body cannot produce calcium on its own, it ends up relying on your diet to fulfil its calcium needs.&nbsp;&nbsp;
Now that you know&nbsp;its importance, you might be wondering just how much&nbsp;calcium&nbsp;do you need to eat every day. According to the American&nbsp;Academy of Nutrition and Dietetics, adults aged 19 to 50&nbsp;years&nbsp;need&nbsp;at least 1,000 mg of calcium per day. As our bones get weaker over&nbsp;time,&nbsp;women aged over 50 and men above 70&nbsp;need&nbsp;at least 1,200 mg of calcium a day.&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/editorji-specials/this-is-how-your-body-tells-you-which-nutrients-are-running-low-1625310576104">This is how your body tells you which nutrients are running low&nbsp;</a>
So, are you eating enough calcium?&nbsp;There is no medical test to verify whether you have a calcium deficiency, says the Cleveland Health Clinic.&nbsp;There are no obvious signals&nbsp;either but over time low calcium levels&nbsp;can result in certain&nbsp;symptoms that are worth keeping in mind.&nbsp;&nbsp;
Here are some common signs of a calcium deficiency:&nbsp;&nbsp;
<ol>
<li>Weakness or cramping of the muscles</li>
<li>Numbness, or tingling in fingers</li>
<li>Confusion or loss of memory</li>
<li>Abnormal heart rate</li>
<li>Brittle or weak nails</li>
<li>Prone to bone&nbsp;fracturing</li>
</ol>
A severe deficiency of calcium can lead to&nbsp;hypocalcaemia. So, if you think your body is showing such symptoms, it might a good idea to consult your doctor!&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/lifestyle-news/calcium-without-dairy-load-up-on-these-foods-1602322018415">Calcium without dairy? Load up on these foods</a>

Whether its milk, cheese or yoghurt, dairy-foods&nbsp;are often considered to be synonymous with calcium. Loading up on these products, it is believed, will help you get a sufficient amount of calcium that the body needs. While this is true, there are other sources of calcium that you can consume, in case&nbsp;you plan to go dairy-free or simply don't like milk.
Oily fish like sardines are rich in calcium. If you're vegetarian, beans and lentils could be your go-to. They not only provide calcium but are also high in protein, fibre and other micronutrients. Among them, wing beans top the charts in terms of calcium content.
Good old' almonds never go out of fashion. Among the umbrella of nuts, almonds are one of the highest in calcium. Among dried fruits, figs lead the table in terms of calcium. You can munch on a mix of almonds and figs as a healthy snacking alternative. Figs also offer large amounts of vitamin K and potassium.
Broccoli, kale and soybean are powerhouses of calcium. You can roast broccoli and add kale to your salad!
Whether it is maintaining bone health or ensuring the functioning of the heart, the body needs calcium in abundance. Loading up on these foods will ensure you get your dose, even if you're going dairy-free.

Calcium without dairy? Load up on these foods

Dairy, whether its milk, cheese or yoghurt is often considered to be synonymous with calcium. Loading up on these products, it is believed, will help you get sufficient amount of calcium that the body needs. While this is true, there are other sources of calcium that you can put your hands on, incase you plan to go dairy free or don't have a liking for milk. Here's a rundown- Oily fish like sardines are rich in calcium. If you're vegetarian, beans and lentils could be your go-to. They not only provide calcium but are also high in protein, fiber and other micronutrients. Among them, wing beans top the charts in terms of calcium content.
The good ol' almonds never go out of fashion. Among the umbrella of nuts, almonds are one of the highest in calcium. Among dried fruits, figs lead the table in terms of calcium. You can scack on almonds and figs, they count as healthy snacking alternatives. Figs also offer large amounts of vitamin K and potassium.
Broccoli, kale and soybean are powerhouses of calcium. You can roast broccoli and add kale to your salad! Whether its maintaining bone health or ensuring functioning of the heart, the body needs calcium in abundance. Loading up on these foods will ensure you get your dose, even if you're on a dairy free regimen.

Whether its milk, cheese or yoghurt, dairy-foods&nbsp;are often considered to be synonymous with calcium. Loading up on these products, it is believed, will help you get a sufficient amount of calcium that the body needs. While this is true, there are other sources of calcium that you can consume, in case&nbsp;you plan to go dairy-free or simply don't like milk.
Oily fish like sardines are rich in calcium. If you're vegetarian, beans and lentils could be your go-to. They not only provide calcium but are also high in protein, fibre and other micronutrients. Among them, wing beans top the charts in terms of calcium content.
Good old' almonds never go out of fashion. Among the umbrella of nuts, almonds are one of the highest in calcium. Among dried fruits, figs lead the table in terms of calcium. You can munch on a mix of almonds and figs as a healthy snacking alternative. Figs also offer large amounts of vitamin K and potassium.
Broccoli, kale and soybean are powerhouses of calcium. You can roast broccoli and add kale to your salad!
Whether it is maintaining bone health or ensuring the functioning of the heart, the body needs calcium in abundance. Loading up on these foods will ensure you get your dose, even if you're going dairy-free.

calcium

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