Ways to Get Calcium Without Dairy

Posted on May 20th, 2017 | Dr. Kerry Lowery

Calcium is an essential nutrient that aids in healthy bone and tooth development. This is because calcium is a significant building block in both bones and teeth. If an individual does not take in enough calcium, their dental health can suffer. This is because a calcium deficiency can cause thinning tooth enamel, tooth decay, and tooth loss. The jaw bone may even grow weaker as a result of improper nutrition.

These are just a few reasons why calcium is so vital to our health, but not everybody is able to get essential calcium through dairy products. Many people in the world cannot tolerate dairy (i.e. lactose intolerance), avoid it for health reasons, or follow a vegan diet free of animal products.

If you cannot or choose not to consume dairy, a large number of calcium-rich foods are off the table, which means you have to find alternative sources. Fortunately, there is a wide range of non-dairy, calcium-rich foods you can eat to keep yourself healthy. Below are some non-dairy sources of calcium that are great options for those who avoid dairy in their diet.

High Calcium Foods – Non-Dairy Options

• Soy Milk
• Almond Milk
• Rice Milk
• Tofu (with added calcium)
• White Beans
• Canned Fish
• Nuts & Seeds (i.e. chia seeds, sesame seeds, poppy seeds, almonds, Brazil nuts, almond butter, cashew butter, etc.)
• Leafy Greens (i.e. kale, cabbage, collard greens, mustard and dandelion greens, spinach, okra, broccoli, turnip greens, etc.)
• Juices Fortified with Calcium (i.e. orange juice with added calcium)
• Calcium Fortified Breakfast Cereals & Oatmeal
• Bone Broth
• Dried Figs
• Calcium Supplements

Although calcium supplements can help you get enough calcium on a daily basis, absorption is typically higher when calcium is consumed through dietary means rather than supplements. A balance of both supplements and calcium-rich foods can have a significant positive impact on your health and the amount of calcium in your body.

Find Nutritional Advice to Achieve Optimal Dental Health

Calcium is vital to your oral health, and if you don’t get enough in your diet, your body will start to supplement by taking calcium from your bones. In order to maintain your bone health and dental health, it’s important to make sure you get enough calcium in your diet even if you don’t consume dairy. The best way to do this is to make sure you eat enough non-dairy calcium-rich foods, such as those listed above.

To learn more about taking care of your teeth through proper nutrition, contact Beyond Smiles of Park Ridge today and speak with one of our team members.

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