How to Get Non-dairy Sources of Calcium

Calcium is the most abundant mineral in the human body. The average adult needs 1000 milligrams a day. A diet that lacks calcium leads to bone disorders, such as osteoporosis and rickets. Many non-dairy sources of calcium are available to those who cannot consume milk for ethical or medical reasons.

Instructions

• 1

  Eat canned fish with bones. Its bones are soft enough for consumption. One serving provides up to 30 percent of the recommended daily intake (RDI).

• 2

  Consume leafy greens and broccoli. Spinach, kale, collard greens and chard are rich in calcium. Due to their oxalic acid content, however, about 5 to 10 percent of the calcium is absorbable. Broccoli is also rich in calcium. Due to its oxalic acid content, half of broccoli's calcium is absorbable.

• 3

  Eat nuts and whole grains. They contain 2 to 4 percent of the RDI.

• 4

  Consume 5 to 7 servings of fruits and vegetables. On average, each fruit or vegetable offers 2 percent of calcium's RDI. Hence, eating 5 to 7 servings provides 10 to 14 percent of calcium's RDI.

• 5

  Take a calcium supplement, or eat calcium-fortified foods.