Introduction
Calcium is a vital nutrient for strong bones, healthy teeth, and proper functioning of the nervous system. It’s a misconception that dairy products are the only source of calcium. There are many plant-based sources of calcium that can provide the body with the necessary calcium. This article explores some of the best ways to get calcium without dairy.
Plant-based sources of calcium
Plant-based foods can effectively provide the body with the necessary calcium. Incorporating fresh fruits, vegetables, nuts, and seeds into the diet is an excellent way to supplement calcium levels. Many fruits and vegetables are calcium-rich, such as broccoli, figs, spinach, and kale. Nuts and seeds are also an excellent way to get calcium, with almonds and chia seeds being great options.
Calcium-fortified foods
Calcium-fortified foods like tofu, cereals, and orange juice are an excellent way to acquire calcium. These foods are enriched with calcium to make them nutritionally rich and ideal for people who are lactose intolerant or simply wish to avoid dairy products. Reading food labels is essential to identify calcium-fortified products clearly.
Dark, leafy greens
Dark, leafy greens, such as kale, spinach, and collard greens, are extremely nutritious and a rich source of calcium. They also provide additional vitamins and minerals. Including leafy greens in meals can be as simple as adding them to a salad, blending them into smoothies, or sautéing them with garlic and olive oil.
Non-dairy milk
Plant-based milk substitutes, such as almond milk and soy milk, are a great alternative to cow’s milk. They’re not only an excellent source of calcium, but most non-dairy milk contains additional vitamins and minerals ideal for a vegan or vegetarian diet. Adding non-dairy milk to coffee or cereal, or using it in baking or cooking, is an easy way to supplement calcium levels.
Sardines and seafood
The world of seafood offers an abundance of calcium-rich options. Sardines, for instance, are calcium powerhouses. Other seafood options like salmon, shrimp, and oysters have high calcium levels too. Including these seafood options into your diet can be as simple as grilling salmon or making a shrimp salad.
Supplements
Calcium supplements come in tablets, chewable, and liquid forms. They can be beneficial for individuals who don’t consume enough calcium through their daily diet and those who have medical conditions related to calcium deficiency. However, taking too much calcium can have potential risks, such as constipation, kidney stones, and an increased risk of heart disease. It’s best to talk to a doctor before beginning calcium supplements.
Conclusion
Getting enough calcium without dairy is entirely possible. Plant-based sources of calcium, calcium-fortified foods, dark, leafy greens, non-dairy milk, sardines and seafood, and supplements are all excellent ways to supplement calcium levels. We encourage readers to explore new ways to get calcium without dairy and to take care of their bone health.
