Orthopedic Specialists

Non-Dairy Sources of Calcium

February 26, 2020

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Your body contains more calcium than any other mineral. It makes up the majority of your bones and plays a variety of important roles in your overall health. Despite the importance of calcium, the majority of the population does not get adequate calcium in their diet.

If you’re trying to get more calcium but can’t consume dairy, you can add plenty of other foods to your diet to ensure your body’s calcium needs are met.

Canned salmon and sardines

These fish contain edible bones, boosting their calcium content. They are also great choices for a healthy heart and brain. Try tinned fish on sourdough bread or as part of a charcuterie board.

Leafy greens

Spinach, kale, and collard greens all contain calcium. You can try these foods in a salad with other vegetables or blended into a smoothie.

Seeds

Sesame, chia, poppy, and celery seeds are all high in calcium, and also good sources of protein and healthy fats. Try adding seeds to a salad or mixing them in with oatmeal.

Nuts

As one of the highest non-dairy sources of calcium, nuts are a great addition to your diet. You can snack on nuts on their own, in a trail mix with dried fruit and seeds, or add cashews or pine nuts to pesto.

Legumes

Highly nutritious and a good source of nutrients, vegetables such as beans, peas, and lentils are also packed with calcium.

Tofu and edamame

Common meat alternatives such as tofu and edamame are great sources of calcium. You can bake or grill tofu, add edamame to salads, or combine these ingredients in a stir-fry.

Fortified foods

Many foods on the market today are fortified with extra calcium. You can look for milk alternatives, fruit juices, and cereals.

Calcium is important for maintaining strong bones and an overall healthy lifestyle. Even if you’re not a fan of dairy, adding these calcium-rich foods to your diet can help you reach your recommended daily intake of calcium.

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