How to get calcium in your diet without milk!

Calcium is an incredibly important nutrient for human health. In fact, your body has more calcium stored than any other mineral, as it makes up a significant part of your teeth and bones, not to mention plays a key role in critical bodily functions like cardiovascular health and muscle function.

Unfortunately, studies show that a large percentage of the population is deficient in calcium, which can have serious health consequences. Especially for those that are allergic or sensitive to dairy products, getting enough calcium can be challenging if you don’t know where else to look.

Your body has more calcium stores than any other mineral

Before getting into the top food sources of calcium (that don’t include milk), know that calcium is essential not only for bone health, but for protecting against high blood pressure, diabetes and cancer.

The minimum daily RDA (recommended daily allowance) for calcium is 1,000 mg per day for men between the ages of 19-70, 1,200 mg per day for men above the age of 70, 1,000 mg per day for women from 19-50, and 1,200 mg per day for women over the age of 50.

Without further ado, here is how to get more calcium in your diet, no milk necessary.


Not only are seeds an excellent source of healthy fats, but a few types are packed full of calcium. The best seed choices for calcium include poppy, sesame, and chia seeds. One tablespoon of poppy seeds offers about 13% of the RDA for calcium. Sprinkle these on your salad or mix them into your favorite morning smoothie.