7 Dairy-Free Ways to Get Your Calcium
Although calcium is necessary for strong, healthy teeth, not everyone can tolerate the lactose present in dairy products. Lactose is a sugar found in dairy products such as milk. After infancy, about 65 percent of adults have a diminished ability to handle lactose.
Consider one of these non-dairy calcium sources if you have lactose intolerance but want to make sure you’re getting enough calcium.
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Calcium can be found in canned fish such as sardines and salmon. These low-cost alternatives provide more calcium than their fresh equivalents. Small, soft, edible bones in canned fish are typically unnoticed, but they can be a terrific way to add calcium to a salad or other dish.
There are calcium-fortified orange and cranberry drinks on the market. These juices have the same flavor as non-fortified choices, but they contain a lot of calcium. Make sure it’s a calcium-fortified juice by reading the label.
Soy, rice, and almond milks are calcium-fortified and can be used as a milk alternative in a variety of recipes. Experiment with multiple flavors to see which one you prefer for each application. Use one of these milk substitutes in place of regular milk on cereal or in a cooked meal. Plain, sweetened, unsweetened, vanilla, and other flavors of soy, rice, and almond milk are available.
Beans are high in calcium. Calcium-rich foods include black-eyed peas and baked beans.
Natural calcium can be found in green vegetables. Greens including collard, mustard, turnip, and dandelion, Chinese cabbage, spinach, kale, okra, and broccoli are all good sources of calcium.
Calcium is abundant in nuts such as almonds, walnuts, hazelnuts, and Brazil nuts. Flaxseeds and sunflower seeds are calcium-rich snacks and salad additions. Alternatives to peanut butter include almond butter, cashew butter, and pumpkin seed butter, which are all high in calcium.
Many vitamins and minerals, including calcium, are supplemented in breakfast cereals. Calcium is also added to your morning with old-fashioned rolled oatmeal.
Calcium is necessary for the development and maintenance of healthy teeth and bones. If you have a sensitivity to dairy, don’t allow that to stop you from getting the required daily calcium intake.
Contact our office for additional information on how to enhance your dental health.