When most people think of calcium, they picture a tall glass of milk. But while dairy products are excellent sources, they’re far from the only way to get this essential mineral. Whether you’re lactose intolerant, sensitive to dairy, vegan, or simply looking for more variety, there are plenty of calcium-rich foods to choose from.

In this blog, we’ll cover what calcium is, why it’s important for your health, symptoms of low calcium, and the best non-dairy calcium food sources you can add to your diet today.

What is Calcium and Why is it Important?

Calcium is one of the most essential minerals for human health, and your body can’t make it on its own. That’s why it’s vital to get enough from food or supplements.

Did you know? Around 99% of your calcium is stored in your bones and teeth, with the rest playing key roles in muscle movement, nerve signaling, blood clotting, and hormone release.

Main benefits of calcium include:

• Strong bones and teeth: Supports growth, structure, and maintenance.
• Healthy nerve function: Transmits messages between your brain and body.
• Muscle contraction: Enables muscles to contract and relax properly.
• Blood clotting: Helps your body stop bleeding when injured.
• Hormone regulation: Supports the release of essential hormones.

Signs and Symptoms of Low Calcium

Low calcium levels (hypocalcemia) can develop gradually. At first, you may not notice anything, but over time, symptoms can include:

• Tingling or numbness in hands and feet
• Muscle cramps or spasms
• Trouble breathing
• Fatigue and irritability
• Brittle nails, coarse hair, and dry skin
• Tooth problems
• Low blood pressure

Health Risks of Calcium Deficiency

Long-term calcium deficiency can lead to:

• Osteoporosis: Fragile bones that break easily.
• Rickets: Weak bones in children.
• Osteomalacia: Soft bones in children and adults.

9 Best Non-Dairy Foods High in Calcium

If you’re avoiding dairy, these foods can help you meet your daily calcium needs:

1. Sardines – Packed with calcium and healthy omega-3 fats.
2. Soybeans – A plant-based protein with calcium and other minerals.
3. Almonds – Great for snacking and rich in healthy fats.
4. Seeds – Chia, sesame, and sunflower seeds are calcium powerhouses.
5. Spinach – Leafy green loaded with vitamins and minerals.
6. Collard Greens – A calcium-rich superfood for bone health.
7. Okra – Nutritious vegetable with fiber and calcium.
8. Oranges – Provide calcium along with immune-boosting vitamin C.
9. Blackberries – A tasty fruit source of calcium and antioxidants.

Calcium Supplements

If you struggle to meet your calcium needs through food alone, calcium supplements can help fill the gap, especially for postmenopausal women, older adults, and those on dairy-free diets. Always consult your healthcare provider before starting a supplement.

Pro Tip: When choosing a calcium supplement, look for one that also contains vitamin D, or take a separate vitamin D3 supplement, since vitamin D is essential for helping your body absorb calcium effectively.

• Calcium+™: Promotes healthy bones, teeth, muscles, and joints with a blend of calcium, magnesium, vitamin D3, and vitamin K2. 

Final Thoughts

Calcium is more than just a bone-strengthening mineral. It’s essential for your nerves, muscles, and overall health. By adding a variety of calcium-rich foods to your diet and using supplements when needed, you can help maintain strong bones, support muscle function, and enjoy a vibrant, active lifestyle.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.