Non-dairy Foods That Contain Calcium

Countries around the world that consume the most dairy also have the highest rates of hip fracture, an indicator of osteoporosis and poor bone health, according to Dr. T. Colin Campbell. Although the dairy industry claims milk is essential for building strong bones, Dr. Campbell and the Harvard School of Public Health state that milk may not be the best source of calcium. Dr. Campbell writes in his book "The China Study" that animal protein, found in milk, increases the acidity in the bloodstream. Due to the increased acid load, the human body uses calcium, a strong base, to even out the pH levels. Campbell writes, "This calcium, however, must come from somewhere. It ends up being pulled from the bones, and the calcium loss weakens them, putting them at a greater risk for fracture." Both Campbell and the Harvard School of Public Health emphasize that there are many non-dairy sources of calcium available to humans.

Non-Dairy Milk

There are several different non-dairy milk beverages available at most grocery stores. Most contain all the nutrients of cow's milk without the saturated fat or cholesterol. Consumers may choose from almond milk, soy milk, rice milk, coconut milk or hemp milk. All taste similar to cow's milk. They contain around 368 mg of calcium per cup and may be used in any recipe in place of cow's milk.

Fortified Cereals

Many cereals are now fortified with calcium. The amount of calcium ranges from approximately 236 mg to 1043 mg per 1-oz. serving.

Collard Greens

One half cup of cooked collard greens contains 178 mg of calcium. Collard greens may be used in salads or cooked and served as a side dish. Collards also contain vitamin A, vitamin C, vitamin K and folate.

Spinach

One half cup of cooked spinach contains 146 mg of calcium and only 30 calories. Spinach is often used as a healthy salad base or in smoothies. It may also be cooked and used as a side dish, in lasagna or in casseroles. Spinach also contains protein, vitamin A, iron, magnesium, vitamin C, vitamin K and B vitamins.

Soybeans

A half cup of cooked green soybeans contains 130 mg of calcium. Soybeans may be eaten plain or made into soy meat substitutes or soy beverages. Soybeans are also high in protein, fiber, vitamin C, folate and iron.

Turnip Greens

Turnip greens contain 124 mg of calcium per one half cup of cooked greens. Turnip greens can be prepared in a similar manner to other greens. Often they are boiled in water until tender. Turnip greens are also high in vitamins A, C and K.

Kale

A half cup of cooked kale contains 90 mg of calcium. Kale is often cooked in water until tender or eaten raw in salads. Kale also contains vitamin A, C and K.