10 Delicious and Totally Vegan Ways to Get Calciumby Sarah Von Alt - Jan 22, 2015

The dairy industry spends millions of marketing dollars to convince us that we need to consume cow's milk for calcium

and strong bones.

But the truth is that cow's milk has been found to deplete calcium from the bones and increase the risk of fractures. Dairy

is not only unhealthy, but each glass of milk also comes with unbelievable animal suffering.

Ditch the dairy and include these 10 calcium-rich, cruelty-free foods in your diet:

1. Spinach

Popeye would be proud. Dark leafy greens are packed with calcium, and spinach takes the vegan cake with 250 mg per

cup!

2. Soy

Well-known for being high in protein, soybeans are also an excellent source of calcium! One cup of boiled edamame

contains 175 mg of calcium and 1 cup of fortified soy milk contains up to 368 mg.

3. Oranges

One naval orange contains 60 mg of calcium and fortified orange juice can contain up to 300 mg of calcium per cup!

4. Kale

Another delicious leafy green, kale packs a whopping 94 mg of calcium per cup. Try kale in a salad, on sandwiches, or in

your favorite smoothie!

5. Almond Milk

One cup of almond milk provides a whopping 450 mg of calcium. Best of all, you can use almond milk any way that you

would use cow’s milk: over cereal, with cookies, or by the glassful!

6. Sesame Seeds

Just two tablespoons contain 280 mg of calcium. Sprinkle these nutrient-dense seeds on salads or in your favorite dish!

7. Bok Choy

This Chinese cabbage is great in stir-fries or salads, and it contains over 150 mg of calcium per cup!

8. Figs

Ten of these delicious dried fruits contain 140 mg of calcium. To sweeten the deal, these treats are also high in fiber and

iron.

9. Navy Beans

This delicious bean is packed with calcium: 125 mg per cup! Use navy beans in soups, stews, and your favorite chili

recipe.

10. Calcium-Fortified Cereals

Tons of your favorite cereals are also loaded with calcium. For ready-to-eat cereals, try General Mills varieties, which

contain the most calcium, ranging from 200 to 2000 mg per serving.

For a hot cereal, try Quaker Instant Oatmeal, which provides 300 mg of calcium per serving.