You don’t really need dairy to get the calcium your body requires especially if you’re lactose intolerant or simply as you do not prefer it. But whether lactose-intolerant or sick of wine and cheese parties, there’s no need to rely only on dairy products for that daily dose of calcium.
We compiled a list of 18 foods and beverages filled with calcium (natural and fortified) that do not require be dairy.
Surprise! They are one of the healthiest fish to munch on because you get to eat them whole-calcium is found in their bones. They also provide a large dose of omega 3’s and vitamin D. You can eat them straight from a can or include them in your pasta or salad.
2. Canned Salmon
Another calcium rich fish. try the canned one for a budget friendly diet. The canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. Try salmon cakes.
3. White Beans
These creamy and light legumes are a great source of calcium and iron. Try adding them to a pasta dish with veggies, or replace the chickpeas and make your hummus with white beans.
Never thought greens could be a source of calcium too? This superfood is filled with calcium and antioxidants, perfect use as the base of any salad when shredded into thin strips. if not a fan, you can try juicing it and add your favorite base fruit like green apple, or similar greens.
5. Sesame Seeds
These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.
Almonds are the most nutritionally dense nut, packing a hefty amount of nutrients per calorie and ounce compared to other nuts. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size you’re getting.
7. Dried Figs
This sweet treat is packed with antioxidant, fiber, and calcium. You can munch on them as a snack, or turn these delicious dried fruits into a creamy jam.
8. Black-eyed Peas
These beans are calcium-rich, plus potassium, folate, and lots more! Replace the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Blackstrap Molasses
Craving for sweets, it’s best to go natural. Try blackstrap molasses which is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Drizzle on your pancakes or waffles, or try to use it to make brown sugar.
Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.
11. Turnip Greens
Want to boost and improve your mood? Try this leafy green filled with calcium, antioxidants, and folate. Sautee them as a side dish too, or make a turnip tart.
12. Bok Choy
This chinese cabbage provides a large dose of vitamins A and C, along with calcium and fiber. Try to stir-fry bok choy with garlic and olive oil for a perfect side dish.
Seaweed is packed with calcium, fiber, and iodine, which helps with proper thyroid function. Bring a bowl of risotto up a notch with this seaweed recipe.
Fortified With Calcium
Only when you can’t find natural rich calcium food, you can grab on to these too.
For those lactose intolerant, soymilk is a great choice, it contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.
15. Orange Juice
In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet. Watch out again for the portion.
16. Instant Oatmeal
Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar.
17. Firm Tofu
This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and calcium to any meal! Try caramelized tofu.