Dark, leafy greens like kale, collard greens, spinach, and bok choy are excellent sources of calcium. These vegetables can be used in salads, stir-fries, and smoothies.
Tofu, made from soybeans, is a versatile source of calcium. It can be used in a variety of dishes, such as stir-fries, curries, and even desserts.
Fortified soy milk can provide a good amount of calcium. Check the label to make sure it's fortified with calcium and other essential nutrients.
Almonds are rich in calcium. You can eat them as a snack, add them to your cereal or oatmeal, or make almond milk.
Chia seeds are not only a good source of calcium but also provide omega-3 fatty acids and fiber. You can sprinkle them on yogurt, in smoothies, or make chia pudding.
Broccoli is a cruciferous vegetable that contains a fair amount of calcium. It can be steamed, roasted, or added to various dishes.
Other seeds like sesame seeds and poppy seeds are also rich in calcium. Tahini, made from sesame seeds, is a delicious addition to many recipes.
Many vegetarian foods, such as breakfast cereals, plant-based milk alternatives (like almond, soy, or rice milk), and orange juice, are often fortified with calcium. Be sure to check the label for added calcium.