Vegans: How to Get Sufficient Calcium Without Dairy or Supplements

Broth in Small Soup Bowl a

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Can you eat too much calcium? Absolutely. The dairy industry would have you believe that the more calcium you consume the better, but this isn’t true. Eating large amounts of calcium leads to an increased risk of heart disease and kidney stones.

It’s true that diary is the most common source of calcium, but it is by no means the only source. In fact, it’s probably not even the best source. Keep reading to find out the best non-dairy food sources of calcium.


1. Bone Broth

This is one of the best sources of calcium around, not to mention a great source of other minerals. Broth can be made from the bones of just about any animal: fish, beef, chicken, bison, lamb, you name it. Boiling the bones to make a broth or soup is a great way to allow the calcium and other minerals in the bones to dissolve into the water.


2. Canned Salmon

It’s not the meat but the bones in canned salmon that contain all the calcium, so you need to mash up those bones with the rest of the meat. Don’t worry; the process of canning softens these small bones so they easily break apart. Mashed up well, you won’t even notice that they are in the meat.


3. Bok Choy

Besides vitamins A and C, bok choy is a great source of fiber and calcium. Use in stir fries or any place that you would typically use lettuce.

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