We’ve all heard that milk is essential for strong bones because of its calcium content—but did you know that you can get plenty of calcium from 𝐩𝐥𝐚𝐧𝐭-𝐛𝐚𝐬𝐞𝐝 𝐟𝐨𝐨𝐝𝐬 too?
Calcium is key for healthy bones, teeth, muscles, and nerve function—but you don’t need dairy to meet your daily needs.
𝐓𝐨𝐩 𝐏𝐥𝐚𝐧𝐭-𝐁𝐚𝐬𝐞𝐝 𝐒𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐂𝐚𝐥𝐜𝐢𝐮𝐦:
Cooked kale (1 cup): 180 mg
Cooked broccoli (1 cup): 60 mg
Bok choy (1 cup, cooked): 160 mg
Almonds (¼ cup): 95 mg Collard greens (1 cup, cooked): 260 mg
Fortified plant milks (1 cup): 300–450 mg (check the label!)
Tofu (½ cup): 250–430 mg
𝐇𝐨𝐰 𝐌𝐮𝐜𝐡 𝐂𝐚𝐥𝐜𝐢𝐮𝐦 𝐃𝐨 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝?
Adults: 1,000 mg/day
Women 50+ & men 70+: 1,200 mg/day
Teens: 1,300 mg/day
𝐒𝐦𝐚𝐫𝐭 𝐓𝐢𝐩:
Pair calcium with vitamin D (sunlight or fortified foods) for better absorption Cut back on excess salt — it may lower calcium absorption
Dairy isn’t your only option. A well-planned plant-based diet can provide all the calcium your body needs—naturally and deliciously!
Myth: High-protein diets harm kidneys
Truth: A high-protein diet won’t harm healthy kidneys. But for people with kidney disease, too much protein or even excess water can put extra strain on their kidneys, which struggle to filter waste properly. The problem isn’t that protein or water is bad – it’s that weakened kidneys can’t
Research shows that calcium supplements may increase the risk of heart attack and harm the eyes.
A better way to meet your calcium needs is through your diet. Eat more of wholesome plant foods, such as soybeans, spinach, and collard greens.
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