Best Vegetarian Sources of Calcium for Strong Bones

1. Leafy Greens
Leafy greens such as kale, collard greens, and bok choy are excellent sources of calcium. They provide not only calcium but also other vital nutrients, making them a great addition to a vegetarian diet.

2. Fortified Plant Milk
Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium. Choosing these fortified options can help vegetarians meet their calcium needs effectively.

3. Tofu
Tofu, especially when made with calcium sulfate, is a rich source of calcium. It’s a versatile ingredient that can be used in a variety of dishes, from stir-fries to smoothies.

4. Nuts and Seeds
Almonds and sesame seeds are particularly high in calcium. Incorporating these nuts and seeds into snacks or meals can boost calcium intake while adding healthy fats and protein.

5. Beans and Lentils
Certain types of beans, such as white beans and chickpeas, contain notable amounts of calcium. Lentils are also beneficial as they provide both protein and essential minerals for a balanced vegetarian diet.

6. Whole Grains
Whole grains, such as quinoa, bulgur, and oats, contribute to calcium intake. They provide various health benefits and can be a staple in many vegetarian meals.

7. Broccoli and Brussels Sprouts
Both broccoli and Brussels sprouts are not only rich in calcium but also packed with vitamins and fiber. They can be steamed, roasted, or added to salads for a nutritious meal.

8. Dried Fruits
Figs and dried apricots are good sources of calcium. Including these can be an easy way to add sweetness and nutrition to snacks or breakfast cereals.

9. Seaweed
Certain types of seaweed, such as wakame and nori, are rich in calcium and can be incorporated into salads and sushi dishes, adding unique flavor along with essential nutrients.

10. Calcium-Fortified Foods
Besides plant milk, many other products like breakfast cereals and orange juice are fortified with calcium. Checking labels for these fortified options can help ensure adequate intake in a vegetarian diet.