Calcium is an important mineral essential for the development and maintenance of strong teeth and bones. The FDA recommends getting between 1,000-1,200 mg of calcium every day depending on your age and activity level. In the past, cow’s milk was touted as the be-all and end-all way to get the calcium your body needed. But what do those with lactose intolerance, vegans, and people watching their weight do when dairy is no longer a possibility? Fortunately, there are many other (and sometimes healthier) choices out there.
Here are 6 non-dairy choices so you can keep your bones strong and healthy:
Beans: Protein-Packed Calcium Source
A favorite substitute for meat, beans are high in protein, fiber, and also pack an incredible calcium-rich punch.
Bone Broth: Flavorful Bone-Boosting Elixir
While this option is off the table for vegans, bone broth is an amazing and flavorful way to get calcium. Boiling and simmering chicken, lamb, beef, or fish bones over long periods of time allows the calcium and other minerals to dissolve into the water. Bone broth is also high in the amino acids proline and glycine which are important for skin health, the nervous system, digestion, and cellular turnover.
Calcium-Fortified Foods: Convenient Options with Caution
Nowadays cereal, orange juice, soy milk, and energy bars come with added calcium. Be sure to check the label, though, because these foods can also be highly processed and may contain added sugars and fats.
Seeds: Tiny Powerhouses of Calcium
Many seeds not only provide protein, fiber, and healthy fats, but seeds like chia, sesame, and poppy also pack a lot of calcium. Sprinkled on salads or blended in your morning smoothie, seeds are a great way to add calcium to your diet.
Canned Fish: A Surprising Calcium Cache
Canned sardines and other fishes are a great way to up your calcium intake, but be sure your canned fish includes the bones because that’s where most of the calcium lies. Anchovies’ salty, briny, nutty flavor can be a great-tasting addition to many recipes instead of adding more salt.
Kale: Versatile Green Superfood
Kale, along with other dark leafy greens, offers not only a significant calcium boost but also remarkable versatility, ensuring your meals never lack excitement. Options like kale, collards, and spinach are rich in fiber, keeping you satiated without the worry of excess calories creeping into your diet.”
Looking for personalized advice on maintaining your dental health? At North Dental Studio, we specialize in comprehensive dental care. Schedule a consultation with our experienced team to ensure your teeth and bones remain strong and healthy for life with our non-dairy calcium-rich alternatives.