8 non-dairy foods that help build strong bones

Chia seeds, rich in calcium, boron, phosphorous, and magnesium, provide 179 mg of calcium and promote bone and muscle health. They can be added to smoothies or oatmeal for added crunch.

Chia seeds

Fortified soy milk, rich in calcium and vitamin D, is a healthier alternative to cow's milk, with less saturated fat and similar calcium content.

Soy milk

Whole almonds provide 385 mg of calcium, but high calorie count and fat content make it a good source, but should be consumed in smaller portions.

Almonds

Figs, a nutritious sweet treat, provide 241 mg of calcium and are rich in fiber and antioxidants, making them a great midday snack or jam-making ingredient.

Figs

Tofu is a rich source of calcium, with varying content ranging from 275-861 mg per half cup. Choose tofu with calcium salt as a coagulant.

Tofu

White beans, a low-fat, iron-rich food, provide 161 mg of calcium and are a great source of iron, making them a versatile addition to soups, salads, and hummus.

White beans

Sunflower seed kernels are a rich source of calcium, magnesium, vitamin E, and copper, but high salt content can deplete calcium levels.

Sunflower seeds

Broccoli rabe, a bitter cousin of broccoli, is a popular vegetable with 100 mg of calcium per cup, often used to balance and enhance its flavor.

Broccoli rabe

Disclaimer: This content including advice gives generic information only and is in no way a substitute for qualified medical opinion.