No dairy diet: 6 vegan foods rich in calcium to keep your bones strong and healthy

Health benefits of chia seeds: These tiny seeds are a good source of calcium content. Just two tablespoons of chia seeds provide around 179 mg of calcium (Image: Canva)

Bones provide structure, protect vital organs, and enable movement, making bone health an essential aspect of your daily life. Adequate calcium intake is important for bone strength and density. As people increasingly adopt vegan diets and eliminate dairy, a key source of calcium, it's important to find alternative ways to meet calcium needs.

Here are 6 vegan foods that are rich in calcium and beneficial for bone health:

Leafy greens: Leafy greens like kale, collard greens, and bok choy are excellent sources of calcium. One cup of cooked kale contains about 94 mg of calcium, while collard greens provide around 266 mg per cup. These greens are also packed with other nutrients like vitamin K, which plays a role in bone health by helping to regulate calcium in the body.

Fortified plant milks: Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium to provide a dairy-free alternative. A cup of fortified almond milk typically contains around 450 mg of calcium, equivalent to the amount in a cup of cow’s milk. These fortified milks help ensure you get enough calcium while following a vegan diet.

Tofu: Tofu, made from soybeans, is another rich source of calcium. Half a cup of firm tofu can contain up to 253 mg of calcium, depending on how it’s processed. Tofu is versatile and can be incorporated into various dishes, making it an easy way to boost calcium intake and support bone health.

Chia seeds: Chia seeds are good source of calcium content. Just two tablespoons of chia seeds provide around 179 mg of calcium. These tiny seeds are also rich in omega-3 fatty acids and fibre, contributing to your health and supporting bone density.

Almonds: Almonds are a delicious and nutritious source of calcium. A quarter-cup serving of almonds provides approximately 94 mg of calcium. They also offer healthy fats, protein, and magnesium, which are important for maintaining strong bones.

Figs: Dried figs are not only a sweet treat but also a good source of calcium. Five dried figs provide about 135 mg of calcium. They are also high in fibre and antioxidants, which can contribute to overall health and support bone strength.