Put down that glass of milk. Pick up these instead.

Did you know that calcium is the most abundant material in the body? Up to 99 percent of calcium is stored in teeth and bones, making it essential for consuming sufficient calcium through diet. Contrary to popular belief, you don’t need milk to obtain calcium. In fact, drinking cow’s milk can actually cause brittle bones.

Check out these dairy-free foods that are packed with calcium (and you’ll be surprised that they are!)

Chia Seeds – Two tablespoons of chia seeds contain 177mg of calcium. They are also the richest plant-based source of omega-3 fatty acids (containing more than salmon!). They also contain magnesium and boron – both of which aid in the body’s absorption of calcium. They’re easy to use for breakfast, dessert or a quick snack, too.

Greens – What can’t greens do? Collard greens, turnip greens, and kale are all great sources of calcium. One cup of kale provides almost 10 percent of the recommended daily amount of calcium. If you hate eating it dry, whip up greens in a blender or add to your sandwich.

Hemp Milk – Eager for your milk fix? Pick up hemp milk. It’s a great alternative to dairy milk, particularly for those who may be allergic to nuts or soy. One cup of hemp milk provides 30 percent of your recommended daily amount of calcium, as well as containing essential omega 3s, iron, potassium, Vitamins A, D, E and B-12! It’s also eco-friendly as it requires little water and no pesticides to grow. Finally, you can feel good and serve the environment!

Beans – Soybeans, white beans, navy beans and pinto beans are great sources of calcium. These legumes also contain iron and contain 19 percent of your recommended amount in one cup.

Alongside all of these alternatives, almond butter, tahini, blackstrap molasses, vegetables, fruit and amaranth all contain plenty of calcium. Pick up a few of these today to get your calcium up to scratch.

While you focus on keeping yourself healthy, you can put our team to work helping keep your finances healthy. Contact Tompkins Insurance to learn more about how the Tompkins Financial family can help your financial services needs.