Traditional wisdom of the modern western world would have you believe that eschewing animals in your diet will lead to deficiencies—but that’s an outdated notion. Research shows a strong link between eating more plants and fewer animal foods, and lower risk of heart disease and diabetes. Favoring plant nutrition benefits not only our health but the health of our planet.

Vegetables are some of the most nutrient-dense foods we can consume, and unbeknownst to some, an excellent source of one of most abundant minerals in the human body — calcium.

Your skeleton contains 99% of your body’s calcium. Calcium is deposited in your bones until your mid-20s, where they then serve as a ‘bank’ later in life to draw calcium out to meet your needs. And while calcium is essential for healthy bones and teeth, it is also important for muscle development, healthy blood pressure, and skin health.

Dairy is the most recommended food source of calcium but by no means the only food source or even the best food source due to widespread intolerances. In fact, lactose intolerance is one of the most common food intolerances, affecting up to 65% of the world’s adult population.

Lucky for those who have trouble digesting and absorbing the nutrients in dairy products there are numerous plant based foods that are just as high (if not higher) in calcium than dairy products. Choosing plant-based foods for your calcium needs offers a multitude of benefits. Unlike dairy, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important co-factors supporting healthy bones.

It’s also important to point out that only 32-33% of the calcium from dairy products is absorbed. Plant-based sources of calcium are generally more bioavailable than animal sources, as we can digest the plants easier, break them down more efficienltly, and utilize their nutrients better. Our body only needs 300-400 mg of calcium per day, but when consuming dairy we need to consume 1,000-1,200 mg per day due to the reduced absorption rate.

So skip the milk mustache and ask yourself, got plants? because our leafy friends offer plenty of this bone-strengthening, teeth-perfecting mineral.

The most calcium-rich sources of plant-based foods include:

Blackstrap Molasses (2 tablespoons contains 400 mg)
Collard Greens (1 cup contains over 350 mg)
Amaranth (1 cup contains 275 mg)
Turnip Greens (1 cup contains 250 mg)
Tempeh (1 cup contains 215 mg)
Kale (1 cup contains 180 mg)
Non-GMO Soybeans (1 cup contains 175 mg)
Tahini (2 tablespoons contains 130 mg)
Navy beans (1 cup contains 125 mg)
Great northern beans (1 cup contains 120 mg)
Raw fennel (1 medium bulb contains 115 mg)
Broccoli (1 cup contains 95 mg)
Almond butter (2 tablespoons contains 85 mg)
Oranges (1 orange contains between 50 and 60 mg)
Blackberries (1 cup contains 40 mg)

Eating more plants does wonders for the body, from aiding in better digestion and helping to build healthy bone structure, to reducing mood disorders and staving off cancer. So load up, and rest assured that you’re doing your body good.