The best non-dairy calcium sources

Dairy is one of the most common calcium sources. Grab a slice of cheese. Make a yoghurt smoothie. Drink a glass of milk. It’s calcium to the max.

However, it could be argued that dairy is not the only calcium source, and certainly not the best source.

There are plenty of plant-based calcium sources that have excellent levels of the mineral in them – and not expensive.

Take bone broth for example.

Bone broth is a rich with calcium as well as other minerals. Get the carcass of a free range, organic chicken or from beef or lamb or even fish. Boil and simmer for a long time – a day on the stove is usual. This allows the bones to dissolve and the minerals to be released.

This broth can be combined with onions, carrots and other vegetables to provide a really healthy, nourishing meal.

It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Even a tiny amount of calcium from bones is easily absorbed, making broth one of the best sources of calcium.

Fish – preferably with bones is also another good choice. Tins of sardines, salmon, mackerel – these kinds of fish are easy and cheap to get hold of and are excellent sources of calcium. The bones of these fish become soft during the canning process so they can be mashed up and consumed with the fish.

One serving of canned wild salmon has over 110 milligrams of absorbable calcium and canned sardines rank about the same (or higher). Since these foods are also a good source of Vitamin D, they enhance digestion of the calcium and make it more usable.

Dark, leafy greens – Get some collard greens, bok choy, kale and broccoli for some delicious plant-based calcium and are also great sources of folate, Vitamins A, C, E and K and B-vitamins. Try to avoid spinach and seaweed – these aren’t massively great on the calcium rating.