Calcium of the Non-Dairy Kind

Bones are the foundation of the body and need to stay strong. Weak bones that have lost density or mass are more likely to break. Calcium, the mineral that is key for bone health, generally comes from foods in the dairy group. Dairy products are the primary source of calcium and 3 cups or the equivalent can improve bone mass. Dairy products are usually foods made from milk, which not everyone can digest. 

Whether avoiding dairy for ethical or health reasons, the USDA suggesting trying these alternative sources of calcium: 

• Calcium-fortified juices, cereals, rice, or almond milk.
• Soybeans and other soy products (tofu, soy yogurt, tempeh)
• Canned fish (sardines, salmon with bones)
• Leafy greens (collard and turnip greens, kale and bok choy)