Five vegetarian dairy-free sources of calcium

Calcium is an important, much needed mineral for the body, and for those who are lactose intolerant it is found naturally in a wide variety of foods and beverages.

Almonds

Full of nutrition, they have loads of nutrients per calorie. Apart from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad, or make an almond milkshake.

Beans

Light and healthy, legumes whether black beans are a great source of calcium and iron. Add them to pasta with veggies, or make hummus with beans for a varied taste.

Dried Figs

Dried figs are great fruit packs that serve as a sweet snack. Rich in antioxidants, fibre, and calcium punch you can eat them as a mid-day snack, or make them into delicious dried fruits jam.

Oranges

Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack. Its citrus flavor can also brighten up any dish so go ahead indulge.

Sesame Seeds

Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight certain cancers. Use them as a nutty crunch in a salad, or add to vegetable preparations.