Calcium is essential for building and maintaining strong, healthy teeth, but for those who are lactose intolerant or avoid dairy, getting enough calcium can be challenging. About 65% of people have difficulty processing lactose, the sugar found in dairy products, beyond infancy. Fortunately, there are plenty of non-dairy sources of calcium that can help you maintain optimal oral health without discomfort.
Here are seven great ways to get your daily calcium intake:
1. Canned Seafood
Canned seafood like sardines and salmon is an excellent source of calcium. Unlike fresh seafood, canned versions often contain small, soft, edible bones that are a rich source of calcium. You can easily incorporate these into salads or other dishes for an extra nutritional boost.
2. Calcium-Fortified Juices
Calcium-fortified juices, especially orange and cranberry varieties, are widely available and taste just like their non-fortified counterparts. Just be sure to check the label to ensure they are enriched with calcium. This is a great option for those who want a refreshing way to boost their intake.
3. Plant-Based Milks
If you’re looking for an alternative to dairy milk, try plant-based milks like soy, rice, or almond milk. Many of these options are fortified with calcium and can be used in cooking or poured over cereal. You’ll find a variety of flavors, including unsweetened, vanilla, and sweetened, so you can find the perfect match for your taste.
4. Beans
Beans, particularly black-eyed peas and baked beans, are excellent sources of calcium. They’re also high in fiber, making them a healthy addition to your diet. Consider adding them to soups, salads, or side dishes.
5. Leafy Green Vegetables
Dark, leafy greens like collard, mustard, and turnip greens are some of the best natural sources of calcium. Other options like spinach, kale, and broccoli also pack a punch. Adding these greens to your meals is an easy and healthy way to get more calcium.
6. Nuts and Seeds
Nuts such as almonds, hazelnuts, and Brazil nuts are packed with calcium. Similarly, seeds like flaxseeds and sunflower seeds are excellent for snacking or as additions to salads. For a calcium-rich spread, try almond butter, cashew butter, or pumpkin seed butter as an alternative to peanut butter.
7. Calcium-Fortified Breakfast Cereals
Many breakfast cereals are fortified with calcium, making them an easy and tasty way to start your day. Opt for whole-grain options to get a good balance of nutrition. Oatmeal is another great option for adding calcium to your breakfast routine.
Calcium is essential for maintaining strong teeth and bones. If you have trouble with dairy, don’t worry, these non-dairy options will help you meet your calcium needs. For more tips on how to improve your oral health, contact us at Dunbar Smile Center, your trusted dentist in Stafford. We’re here to help you maintain a healthy, beautiful smile!