5 Dairy free calcium sources every fitness freak needs

While dairy products are admired by plenty for their numerous health benefits at times for some people it just doesn’t gel well. I recently came across a person allergic to dairy products.

So how does someone who’s allergic to such stuff or simply put does hates it get his/her daily need for calcium? And all the fitness freaks out there I am sure you understand the importance of calcium so here are few alternatives you can switch too.

Almond Milk

Milk is one of the primary sources of calcium but it’s not restricted just to cow milk. Almond milk or even soy milk are equally effective substitutes. A glass of these milk can help cover about 50% of your daily calcium and vitamin D needs.

Though when purchasing opt for brands that offer unsweetened milk and always give it a good shake once. Sweetening agents deprive the milk of its nutritional value.


Dried Figs

Dried figs believe it or not are as good a calcium source as any. 4-5 figs a day can cover 25-30% of your daily calcium needs but that’s not all. These dried bits of goodness are also rich in vitamin K, fiber, iron, and potassium.

Chop them up and throw them into a bowl of oats and yogurt or salad to add some sweetness and increase nutritional value or simply grab a few after a tiring and hectic workout.


Sesame Seeds

Yes, even these tiny bits of seeds can pack a punch. You’ll usually come across them spread over your burgers or subway buns but you’ll need more of it to gain its benefits. 2-3 tablespoons in a day can provide about 25% of the calcium requirement.

Sprinkle some of it into your morning salads or bowl of yogurt or even into your fruit or veggie shakes and hummus. Always pick dark unhulled sesame seeds as they are richer.



For those on a low-calorie diet, tofu is the best go-to calcium source and even as little as 2-3 ounces can make up for half the daily needs but here’s what you need to know. Only tofu prepared with calcium sulfate is calcium rich.

Be sure to read labels before you pick one. For stir fry or grilling, purposes opt only for the firm tofu versions. Those that prefer shakes, soups etc. should opt for the softer one.


Amaranth Leaves

Not one most of you would have heard of often but its grains are very similar to quinoa but the grains are not what you need. It’s the green leaves that are packed with tons of calcium and other important nutrients such as vitamin A, C, and K.

These greens are more likely to be available at an Asian store as they are often used with stir-fried dishes and soups. You can also add it to salad and switch it along with some other sources too such as turnip, kale etc.


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