Milly Gaines
Calcium is an important mineral that plays a key role in many aspects of health. Dairy products are well-known sources of calcium, but they are not the only option. If you are on a dairy-free diet, you can still meet your calcium needs by consuming a variety of plant-based and fortified foods. This includes dark, leafy greens like kale and collard greens, almonds, chia seeds, and soy milk. Fortified juices and cereals are also good options, as they are often enriched with calcium and vitamin D, which is crucial for increasing calcium absorption in the body.
How to increase calcium in your diet without dairy
| Characteristics | Values |
|---|---|
| Fortified juices | Orange juice is often fortified with calcium and vitamin D. |
| Sardines | Sardines are a good source of calcium. |
| Collard greens | A cup of cooked frozen collard greens has 357mg of calcium. |
| Figs | Figs are high in calcium compared to other fruits. |
| Chia seeds | Chia seeds are a good source of calcium. |
| Almonds | One ounce (28 grams) of almonds, or 23 nuts, delivers 6% of the DV for calcium. |
| Sesame seeds | Sesame seeds contain 88 mg of calcium. |
| Soy milk | Soy milk is more absorbable than dairy. |
| Fortified cereals | Fortified cereals can have more than 1,000mg of calcium in a 1-ounce serving. |
| Lactase supplements | Lactase supplements can help make dairy products more tolerable. |
| Calcium supplements | Calcium supplements can increase the risk of ingesting too much calcium, which may lead to health issues. |
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What You'll Learn
Eat chia seeds, almonds, and soy milk
Calcium is an important mineral that plays a key role in many aspects of health. While dairy products tend to be the best-absorbed source of calcium, there are plenty of other good sources, including plant-based options.
Chia seeds are a great example of a plant-based source of calcium. They are also a good source of magnesium, phosphorus, and ALA, all of which have been linked to improved bone mineral density. Just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains a wide range of nutrients. Chia seeds are also versatile and can be used in many recipes. For example, you can mix them with liquid to make chia pudding.
Almonds are another rich source of calcium. They are also packed with healthy fats, fiber, magnesium, and vitamin E. A 1-ounce serving of almonds (about 23 nuts) delivers 6% of the daily value (DV) for calcium and provides about 13 grams of healthy mono- and poly-unsaturated fats. These unsaturated fats may play a role in decreasing total and "bad" LDL cholesterol levels and reducing one's risk for heart disease. Almonds are a great ingredient to add to smoothies, salads, and more.
Soy milk is a plant-based alternative to dairy milk that is often fortified with calcium to match the amount of calcium in dairy milk. Soy milk is also a good source of protein, with about 7 grams per cup, and contains healthy fats that are not found in skim milk. However, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption. Therefore, it is important to check the Nutrition Facts label to ensure that your soy milk is fortified with calcium and has minimal added sugars.
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Consume fortified juices and cereals
Fortified juices and cereals are an excellent way to increase your calcium intake without consuming dairy. Calcium-fortified orange juice, for example, is a good option because few foods naturally contain vitamin D, and vitamin D is crucial for increasing calcium absorption in the body. If you are unable to get regular sun exposure, try drinking fortified orange juice or taking a supplement.
Fortified cereals are another great option, as they can provide more than 1,000 mg of calcium in a single 1-ounce serving, which is nearly your entire daily requirement. Look for calcium-fortified options such as oatmeal or yogurt, and consider adding chia seeds for an extra calcium boost.
In addition to calcium-fortified options, you can also find cereals that are naturally rich in calcium. For example, a 1.4-ounce (40-gram) serving of figs provides 5% of the daily value (DV) for calcium.
If you are considering calcium supplements, it is important to consult your doctor first. While dietary intake of calcium is considered safe and even protective against heart disease, supplemental intake has been linked to an increased risk of heart attack and other serious health issues.
By incorporating fortified juices and cereals into your diet, you can easily increase your calcium intake without relying on dairy products.
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Try sardines, collard greens, and figs
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. Sardines, collard greens, and figs are three great examples of foods that can help you meet your calcium needs.
Sardines are a type of small, oily fish that are typically eaten whole, including the bones. The bones are rich in calcium, making sardines an excellent source of this mineral. They are also a good source of other nutrients, such as omega-3 fatty acids, vitamin D, and protein. You can find sardines canned or fresh, and they can be prepared in a variety of ways, such as grilled, baked, or even fried.
Collard greens are a cruciferous vegetable that provides an excellent source of calcium. They are also rich in vitamins A, C, and K, as well as other nutrients like iron, vitamin B-6, and magnesium. Collard greens offer multiple health benefits, including improved digestion, enhanced skin, and reduced risk of certain types of cancer. They are very versatile and can be prepared in a variety of ways, such as steaming, sautéing, or even eating them raw in a salad.
Figs are a sweet and tasty fruit that can also provide a good amount of calcium. In a 1.4-ounce (40-gram) serving, you can get 5% of the daily value (DV) for calcium. Figs are also a good source of other nutrients, including potassium, magnesium, and vitamin K. They can be eaten fresh or dried, and are a great addition to yogurt, oatmeal, or even salads.
By incorporating sardines, collard greens, and figs into your diet, you can easily increase your calcium intake without relying on dairy products. These foods offer a variety of preparation and serving options, making it convenient and enjoyable to meet your calcium needs.
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Eat more sesame seeds, kale, and broccoli
Sesame seeds are a great way to add calcium to your diet without consuming dairy. They are highly nutritious and offer many health benefits. Sesame seeds are a good source of protein, fibre, and healthy fats, as well as vitamins and minerals, including calcium, vitamin E, and B vitamins. One tablespoon of sesame seeds provides 87.80 milligrams of calcium. They also contain magnesium, which can help reduce blood pressure and protect blood vessel health.
You can easily add raw or toasted sesame seeds to your dishes, or use sesame seed oil or tahini in your recipes. Sesame seeds are a versatile ingredient that can be added to both sweet and savoury dishes. For example, you can sprinkle them on top of salads, stir-fries, or even desserts.
Kale is another excellent source of calcium. It is a leafy green vegetable that is packed with nutrients. Kale is low in calories but high in vitamins and minerals, including calcium, vitamin K, and vitamin A. It also contains antioxidants, which can provide additional health benefits. You can add kale to your diet by including it in smoothies, salads, or soups. It can also be baked into chips as a healthy snack option.
Similarly, broccoli is a calcium-rich food that can easily be incorporated into your meals. Broccoli is a cruciferous vegetable that is high in fibre and low in calories. It is an excellent source of vitamins and minerals, including calcium, vitamin C, and vitamin K. Broccoli also contains antioxidants, which can help reduce inflammation and improve overall health. You can steam, roast, or stir-fry broccoli as a side dish, or add it to pasta, stir-fries, or salads.
By including more sesame seeds, kale, and broccoli in your diet, you can increase your calcium intake without relying on dairy products. These foods offer a variety of additional nutrients and health benefits, making them a great way to improve your overall diet and health.
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Consider calcium supplements with caution
Calcium is an important mineral that helps build and protect bones and teeth. While dairy products tend to be the best sources of calcium, there are plenty of other good sources, many of which are plant-based. For example, chia seeds, almonds, and soy milk are all rich in calcium.
However, if you are unable to meet your daily calcium requirement through your diet, you may consider taking a calcium supplement. But it is important to exercise caution when doing so. Multiple studies have found that there is little to no benefit to taking calcium supplements for the prevention of hip fractures. In fact, recent studies have linked calcium supplements with an increased risk of colon polyps and kidney stones. A 2016 study also suggested that calcium supplements may increase the risk of calcium buildup in the heart's arteries, which could potentially contribute to heart attacks and heart disease.
Furthermore, taking extra calcium over a long period of time can interfere with the absorption of other important minerals such as iron, zinc, magnesium, and phosphorus. Calcium supplements may also change the way your body absorbs certain medications, including antibiotics and iron pills.
Therefore, it is recommended that you speak to your doctor before taking calcium supplements to see if you really need them. Meeting your calcium needs through your diet is generally considered safer and more effective. Weight-bearing exercises are also important for protecting bone health.
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Frequently asked questions
Calcium is an important mineral that plays a key role in many aspects of health. While dairy products tend to pack the highest amounts of calcium, there are plenty of other good sources, many of which are plant-based. These include chia seeds, almonds, soy milk, sardines, collard greens, and figs.
Some foods that are rich in calcium and more absorbable than dairy include fish with bones and cooked veggies like bok choy, kale, and broccoli.
Some plant-based sources of calcium include chia seeds, almonds, soy milk, collard greens, and sesame seeds.
