Dante Carrillo
Calcium is an essential mineral that plays a key role in maintaining strong and healthy teeth and bones. While dairy products like milk and cheese are well-known sources of calcium, they are not the only sources. In fact, consuming more calcium does not always lead to stronger bones, as calcium absorption is a crucial factor. Certain plant-based foods offer higher calcium absorption rates than dairy, such as bok choy, which has an absorption rate of 40-70%. Additionally, a Yale study found that populations with high dairy and animal product consumption had the highest rates of osteoporosis. Thus, it is beneficial to explore non-dairy sources of calcium, especially for those with lactose intolerance or other dietary restrictions.
| Characteristics | Values |
|---|---|
| Non-dairy calcium sources | Soy milk, rice milk, almond milk, beans (black-eyed peas, baked beans, winged beans, white beans), green leafy vegetables (collard greens, mustard greens, turnip greens, Chinese cabbage, spinach, kale, okra, broccoli), nuts and seeds (almonds, walnuts, hazelnuts, Brazil nuts, flaxseeds, sunflower seeds), canned seafood (sardines, salmon), calcium-fortified juices (orange, cranberry) |
| Calcium absorption rates | Milk: 32% absorption rate; Bok Choy: 40-70% absorption rate; Almonds: 21% absorption rate; Beans: 17% absorption rate; Spinach: 5% absorption rate |
| Other factors for bone health | Vitamin D, minerals (manganese, boron, zinc, copper, strontium, magnesium), activity |
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What You'll Learn
Eat canned seafood like sardines and salmon
Canned seafood, such as sardines and salmon, is an excellent way to add calcium to your diet without consuming dairy. These oily fish are not only rich in calcium but also in vitamin D, which is vital for calcium absorption. In fact, sardines provide about a third of the daily calcium requirement in each serving. They are also an excellent source of vitamin B12, which is often lacking in older adults.
Sardines are a particularly good source of calcium, offering an impressive 351 mg to 382 mg of calcium per 100g serving when canned with bones. Salmon, especially when canned with bones, also provides a good amount of calcium, with 3 ounces (85 grams) of canned salmon containing 19% of the daily value.
In addition to their high calcium content, sardines and salmon offer a range of other health benefits. They are both rich in selenium, a mineral that can prevent and reverse mercury toxicity. They also contain omega-3 fatty acids, which have been linked to improved heart health and cholesterol levels. Furthermore, sardines and salmon are good sources of potassium, magnesium, zinc, iron, and protein, all of which contribute to overall health.
It is important to note that fish, including sardines and salmon, can contain pollutants such as mercury, especially larger predatory species. However, sardines and salmon are smaller fish with shorter lifespans, which means they typically have lower mercury concentrations. According to researchers, the benefits of the vitamins and minerals found in these fish outweigh the potential negative impact of trace pollutants.
By incorporating canned sardines and salmon into your diet, you can significantly contribute to meeting your daily calcium requirements while also gaining a host of other nutritional benefits.
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Drink calcium-fortified juices like orange and cranberry
Calcium-fortified juices, such as orange and cranberry juice, are a great way to add calcium to your diet without consuming dairy. These juices are typically fortified with calcium and vitamin D, which can help complement a healthy breakfast and improve your overall health.
Tropicana Pure Premium, for example, offers a 100% pure-squeezed pasteurized orange juice option with added calcium and vitamin D. This juice has no added sugar, water, or preservatives, and it can be a perfect addition to your favorite smoothie or fruit drink. It is also Non-GMO Project verified, ensuring that it meets the required standards.
Cranberry juice is another excellent source of calcium and offers a range of health benefits. It is made from cranberries, small red berries native to the U.S. and Canada, and has a tart taste. Cranberry juice is known for its potential health benefits, including its ability to prevent and treat urinary tract infections (UTIs). It is also a rich source of vitamin C, vitamin E, and antioxidants, which can help support your immune system, improve heart health, and protect cells from damage.
When choosing a calcium-fortified juice, it is important to read the ingredient lists carefully as manufacturers may alter their ingredients from time to time. Additionally, if you are concerned about sugar intake, opt for low-calorie cranberry juice products that use non-caloric sweeteners or choose orange juice with no added sugar.
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Try milk alternatives like soy, rice, and almond milk
If you're looking to add more calcium to your diet without consuming dairy, trying milk alternatives is a great option. Soy milk, rice milk, and almond milk are all excellent sources of calcium, each with their own unique benefits.
Let's start with soy milk. Soy milk is a popular choice among plant-based milk alternatives and for a good reason. It is naturally rich in calcium, with some brands offering up to 30% of your daily value of calcium in a single serving. Soy milk is also a good source of vitamin D, which works together with calcium to promote bone health and strength. Additionally, soy milk is a complete protein, meaning it contains all the essential amino acids your body needs.
Rice milk is another dairy-free option that can provide you with calcium. While rice milk may not contain as much protein as dairy milk, it is an excellent source of calcium, vitamin B12, vitamin D, and vitamin A. Rice milk is also cholesterol-free and contains no saturated fat, making it a heart-healthy choice.
Almond milk is the third milk alternative to consider. Commercial almond milk is often fortified with calcium, making it an excellent source of this mineral. A cup of almond milk can provide almost 50% of your daily calcium needs. Almond milk is also lower in calories and saturated fat compared to cow's milk, and its high unsaturated fat content has been linked to beneficial changes in blood lipids. However, keep in mind that almond milk may not be suitable for individuals with nut allergies, and it may lack protein and other essential nutrients unless fortified.
When choosing milk alternatives, be sure to read the labels carefully. The nutritional content can vary significantly between brands, so it's important to select products that are fortified with calcium and other essential nutrients to ensure you're getting the most out of your milk alternative.
By incorporating soy, rice, and almond milk into your diet, you can easily increase your calcium intake without consuming dairy. Each of these milk alternatives offers a unique set of benefits, so you can choose the one that best suits your taste preferences and dietary needs.
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Consume beans such as black-eyed peas and baked beans
Calcium is an important mineral that plays a key role in many aspects of health. While dairy products tend to be the richest sources of calcium, there are plenty of other good sources, many of which are plant-based.
If you're looking to add more calcium to your diet without consuming dairy, consider consuming beans such as black-eyed peas and baked beans. Beans are high in fibre, protein, and micronutrients, including iron, zinc, folate, magnesium, and potassium.
Black-eyed peas, in particular, are a good source of calcium. A half-cup serving of black-eyed peas contains 90 calories, with a macronutrient breakdown of 66% carbs, 9% fat, and 25% protein.
Other varieties of beans that are rich in calcium include winged beans, which supply 244 mg, or 19% of the daily value (DV), in a single cooked cup (172 grams). White beans are also a good source, with 1 cup (179 grams) of cooked beans providing 12% of the DV. Red kidney beans, navy beans, and pinto beans are also calcium-rich options.
In addition to their calcium content, beans are credited with many of the health benefits associated with plant-based diets. For example, beans are good for your heart and can help lower blood pressure. They are also a good source of protein and can be a more inexpensive and versatile option compared to other sources of protein.
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Add nuts and seeds to your diet, e.g. almonds, walnuts, and flaxseeds
Calcium is an essential mineral that most people don't get enough of. While dairy products are well-known sources of calcium, there are many nondairy foods that can provide this nutrient. One way to add calcium to your diet without consuming dairy is by incorporating various nuts and seeds, such as almonds, walnuts, and flaxseeds. Here's how you can benefit from these nutrient-dense options:
Almonds:
Of all nuts, almonds are among the highest in calcium content. Just 1 ounce (28 grams), or about 23 almonds, delivers 6% of the recommended daily value (DV) of calcium. Almonds are also a good source of healthy fats, protein, magnesium, manganese, vitamin E, and fiber. They have been linked to potential health benefits, such as lowering blood pressure and reducing body fat, which can contribute to a reduced risk of metabolic disease.
Walnuts:
While information on the calcium content of walnuts is scarce, they are still a valuable addition to a calcium-rich diet. Walnuts are known for their high levels of omega-3 fatty acids, which can support heart, brain, and skin health. They also contain plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties.
Flaxseeds:
Flaxseeds are another excellent source of calcium and offer a wide range of additional health benefits. They contain soluble and insoluble fiber, which can help regulate blood sugar levels, lower cholesterol, and promote healthy digestion. Flaxseeds are also rich in omega-3 fatty acids, beneficial plant compounds like lignans, and protein. You can easily incorporate flaxseeds into your diet by adding them to water, sprinkling them on salads or cereals, or mixing them into baked goods.
By including almonds, walnuts, and flaxseeds in your diet, you can boost your calcium intake while also benefiting from the numerous other nutrients and health advantages that these nuts and seeds provide. Remember to practice moderation and variety in your diet to ensure you get a balanced range of nutrients.
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Frequently asked questions
Calcium-rich foods that are not dairy products include:
- Canned seafood, such as sardines and salmon
- Calcium-fortified orange and cranberry juices
- Soy, rice, and almond milk
- Beans, such as black-eyed peas, baked beans, and winged beans
- Leafy green vegetables, such as bok choy, collard greens, mustard greens, turnip greens, Chinese cabbage, spinach, kale, okra, and broccoli
- Nuts and seeds, such as almonds, walnuts, hazelnuts, Brazil nuts, flaxseeds, and sunflower seeds
Calcium plays a crucial role in maintaining strong and healthy teeth and bones. It also has many other benefits, such as reducing the risk of heart disease and metabolic syndrome.
The recommended daily calcium intake for most adults is between 1,000 and 1,300 milligrams.
Yes, calcium absorption can vary depending on the source of calcium. For example, the body absorbs about 32% of calcium from a cup of milk, while it absorbs 40-70% of calcium from leafy green vegetables like bok choy. Additionally, certain factors like excessive dietary protein and sodium can increase calcium loss through urine.
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