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Alternative Calcium Sources besides Dairy

So I've came across a video which describes the hidden tragedy of the cows in a dairy farm 👇

 https://www.facebook.com/chwh0707/videos/1420675118018686/?hc_ref=ARTmSEJWY0cDGRFK0z3Ne7Uilxz45gnSWnq8kxzXlMbdOn3bi_FMXgX2AqvkIrvi4Ow&pnref=story

 Though I believe not all dairy farms operate that way, I still feel pity and guilty after watching it and it drives me to do a thorough study about alternative calcium sources if I'm ready to give up all dairy products. 

Calcium is vital for strong bones and teeth, but it goes beyond that. This mineral also helps the body maintain healthy blood vessels, regulate blood pressure, and even prevent insulin resistance (which could lead to Type 2 diabetes).
If you are adopting plant-based diet, you can still get over 500mg of calcium a day without worrying about it. Below is a chart showing the calcium content of a sample of many types of plants, with whole milk listed for comparison.
FOOD (AMOUNT)CALCIUM (MG)
Whole milk (1 cup)276
Whole dried sesame seeds (1 tbsp)88
Mature raw soybean (0.5 cup)258
Mature raw white bean (0.5 cup)242
Almonds (10 whole nuts)32
Boiled and drained frozen collard greens (0.5 cup)178
Cooked teff (1 cup)123
Raw navy beans (0.5 cup)153
Boiled and drained mustard spinach (0.5 cup)142
Boiled and drained frozen kale (1 cup)179
Shredded, cooked Chinese cabbage (1 cup)158
Cooked brown rice (1 cup)20
Whole grain wheat flour (1 cup)41
Boiled and drained Broccoli (½ cup)31
Cooked red tomato (1 medium tomato)14
Raw Florida orange (1 orange)61
Raw sweet potato (1 cup)40
Whole wheat cooked spaghetti (1 cup)21
Source: USDA nutrient database
Considering also absorption of the calcium, roughly one third of calcium in milk or calcium supplements is absorbed. Certain low-oxalate greens have a significantly higher proportion of calcium that is absorbed (eg: kale, mustard and turnip greens, bok choy, broccoli, etc). Some beans (and occasional high-oxalate greens, like spinach) have a lower percentage of absorbable calcium even though they have relatively high total calcium. If you're adopting a plant based diet, including plenty of fruits, greens, beans and other vegetables, you don’t need to think twice about calcium requirements or do any fancy calculation for calcium intake. You’ll be fine.

 Just remember to pair non-dairy sources of calcium with vitamin D (eg: sunlight). The body needs vitamin D to help absorb calcium!

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