Calcium plays an important role in muscle contraction, transmitting messages through our nerve cells, and releasing nerve cells. When we do not get enough calcium in our diets, the body takes calcium from our bones to ensure normal cell function, this can lead to weakened bones.

The most popular means of calcium are of course dairy. Dairy is not the only way to get enough calcium; there are many plant based foods that actually contain more calcium than dairy foods. Here are 7 of the best!

1. White Beans


White beans are amazingly delicious and can be used as a base for many vegan and vegetarian dishes like Vegan “Meat-balls.” They are a wonderful source of calcium and iron. There are 191mg of calcium in one cup of white beans!

2. Sardines

Like Sardines in a Can

Sardines are not one of the most popular foods in America, but they are definitely one of the most calcium dense. They have 321mg in just ½ of a small can of sardines.

3. Orange Juice


Try making a glass of homemade fresh orange Juice, and reap the benefits of 500mg in just one 8oz glass!

4. Firm Tofu


Tofu is a meaty vegetarian plant based alternative. We know that tofu is used to add protein, but did you know that it was packed with Calcium as well? ½ cup has 861mg of Calcium!

5. Kale


Kale is one of the most healthy foods on the market today; it is packed with antioxidants, nutrients, and calcium! Kale has around 90mg per cup full one 3 cup salad for lunch, and you are set for your entire day!

6. Sesame Seeds


If you are anything like me then Asian food homemade or bought is one of the main base cuisines in your diet. Sesame seeds are not just delicious; they are packed to the brim with caffeine. In ¼ of a cup, there is around 350mg of calcium!

7. Spinach


Spinach is amazing in so many different things! It has around 250 per cup full of spinach; most people have more than a cup a day especially if they remain on a plant based diet.

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