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Amazing Non-Dairy Calcium Rich Foods

If you're seeking more calcium without dairy, explore alternative sources like fortified plant-based milks, tofu, leafy greens, and fortified orange juice.


Why are Non-Dairy Calcium Sources Important?

Calcium is excreted in sweat

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Athletes lose more calcium through sweat, a mineral essential for bone health. It must be replenished through diet to maintain strong bones.

Important for muscle contractions

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Calcium is crucial for muscle function, binding to proteins necessary for movement. Its absence leads to fatigue and muscle cramps, disrupting sleep.

Bone Health

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Calcium depletion weakens bones, increasing injury risk and leading to conditions like osteopenia and osteoporosis, dreaded by athletes for hindering performance.

We Don’t Want to Rely on Dairy

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Non-dairy foods offer various nutrients vital for health, including vitamins A, C, K, folate, fiber, antioxidants, and heart-healthy omega-3 and omega-6 fatty acids.

Rock Star Non-dairy Calcium-Rich Food Sources

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Cruciferous veggies (broccoli, cauliflower, kale), fish (salmon, sardines), legumes (chickpeas, lentils), nuts, and seeds (walnuts, almonds).

Absorption of Calcium

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Adequate magnesium and vitamin D intake enhances calcium absorption. Deficiency in these nutrients affects calcium regulation in the body.



Discover calcium-rich non-dairy foods like cruciferous veggies, fish, legumes, and nuts/seeds. Boost your calcium intake for strong bones and overall health!