Tofu:
Tofu, or bean curd, is a versatile soy product that is an excellent source of calcium. Choose calcium-set tofu for a higher calcium content.
Leafy Greens (Kale, Collard Greens, and Broccoli):
Dark, leafy greens are rich in calcium. Kale, collard greens, and broccoli are good choices. These vegetables are not only nutritious but also provide other essential vitamins and minerals.
Sesame Seeds and Tahini:
Sesame seeds and tahini (ground sesame seed paste) are high in calcium. You can sprinkle sesame seeds on salads or use tahini in dressings, sauces, or spreads.
Almonds:
Almonds are a good source of calcium. Almond butter and almond milk are also available as alternatives to dairy products.
Chia Seeds:
Chia seeds are not only rich in calcium but also high in fiber and omega-3 fatty acids. You can add chia seeds to smoothies, yogurt, or make chia pudding.
Fortified Plant Milks:
Many plant-based milk alternatives, such as almond milk, soy milk, and rice milk, are fortified with calcium and other nutrients. Be sure to choose varieties that are fortified.
Seaweed (Wakame):
Certain types of seaweed, such as wakame, are good sources of calcium. Seaweed can be incorporated into salads, soups, or used as a side dish.