Because of all these childhood lectures concerning the significance of sturdy bones and enamel, dairy has been drilled into our heads because the premier dietary supply of calcium, however it’s not the solely one. In actual fact, there are many calcium-rich meals on the market that don’t include any dairy in any respect. And since calcium consumption isn’t precisely one thing you may choose out of (extra on that in a sec), that’s excellent news for individuals who have a well being concern that retains them from digesting milk (like lactose intolerance or a dairy allergy)—to not point out people who merely don’t just like the style or texture.

Calcium is instrumental for creating sturdy bones and enamel, supplying each construction and hardness to your bodily structure. What you won’t know, nonetheless, is that the mineral additionally retains your coronary heart, muscle groups, and nerves functioning usually: Amongst different roles, it facilitates blood clotting, helps muscle groups contract, and regulates coronary heart rhythm and nerve operate. It’s so important, the truth is, that if you happen to don’t absorb sufficient, “the physique will pull calcium from our bones to make up for it,” Desiree Nielsen, RD, a recipe developer with a deal with plant-based vitamin, tells SELF. With out ample calcium consumption, you could have an elevated threat for sure well being situations, together with rickets (in youngsters), osteoporosis (particularly in older girls), and osteomalacia (a illness that may trigger delicate, weak bones in each adults and kids). What’s extra, even a gentle calcium deficiency may cause signs like brittle nails, dry, scaly pores and skin, and muscle cramps that progress the additional your ranges drop.

Principally, calcium isn’t a nutrient to neglect, so even if you happen to’ve sworn off dairy, you’ll nonetheless have to discover a approach to absorb your every day beneficial quantity, which generally ranges from 1,000 to 1,300 relying in your age, gender, and being pregnant and lactation standing. To realize that objective (and keep away from changing into one of many many People who’s calcium-deficient), you may have just a few choices: taking calcium dietary supplements like calcium citrate or calcium carbonate, counting on calcium-fortified meals like some fruit juices, milk substitutes, and cereals—or discovering naturally calcium-rich meals that aren’t dairy-based, as a result of, sure, they exist. What’s extra, some are on par with an eight-ounce glass of milk, Jasmine Hormati, MS, RD, an authorized intuitive consuming counselor and the founding father of the New York Metropolis–primarily based apply Mendinground Diet, tells SELF—which accommodates round 300 milligrams of calcium (although not all of it is ready to be absorbed by your physique). Learn on for some prime classes of non-dairy calcium-rich meals, together with some extra particular choices for meal inspo.

Leafy greens

You in all probability wouldn’t count on veggies to have a lot in frequent with dairy merchandise, so that you may be stunned to study that many leafy greens rank excessive on the checklist of non-dairy calcium sources. Skeptical? Listed here are just a few examples listed so as of how a lot calcium they include in a typical portion: