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7 Ways to Boost Your Calcium Intake Without Dairy | Dentist in Mounds View

Calcium plays a crucial role in fostering robust, healthy teeth, but lactose intolerance can pose a challenge for many individuals when it comes to dairy consumption. Lactose, a sugar present in milk and dairy products, is poorly tolerated by approximately 65% of people beyond infancy.

If you’re grappling with lactose intolerance yet remain committed to meeting your calcium needs, explore these dairy-free sources of natural calcium:

  1. Canned Seafood: Sardines and salmon, when canned, emerge as excellent calcium sources, often surpassing their fresh counterparts in calcium content. These budget-friendly options feature small, soft, edible bones that seamlessly blend into salads or various dishes, offering a stealthy calcium boost.
  2. Calcium-Fortified Juices: Opt for calcium-fortified orange or cranberry juices, which retain the familiar taste of their non-fortified counterparts while delivering a significant calcium punch. Prioritize labels bearing the “calcium-fortified” designation.
  3. Plant-Based Milk: Soy, rice, and almond milk are versatile milk substitutes teeming with added calcium. Experiment with different varieties to discern your preferred flavor profile for various culinary applications, whether it’s pouring over cereal or incorporating it into cooked dishes.
  4. Beans: Black-eyed peas and baked beans stand out as calcium-rich dietary staples, offering a substantial calcium dose.
  5. Leafy Greens: Green vegetables serve as natural calcium reservoirs, with collard, mustard, turnip, and dandelion greens, alongside Chinese cabbage, spinach, kale, okra, and broccoli, emerging as top contenders for calcium enrichment.
  6. Nuts and Seeds: Almonds, walnuts, hazelnuts, Brazil nuts, flaxseeds, and sunflower seeds represent potent calcium sources, ideal for snacking or elevating salads. Embrace almond butter, cashew butter, and pumpkin seed butter as delectable, calcium-rich alternatives to traditional peanut butter.
  7. Fortified Breakfast Cereals: Start your day fortified with calcium by indulging in breakfast cereals rich in various vitamins and minerals, including calcium. Additionally, old-fashioned rolled oatmeal serves as a wholesome breakfast option infused with calcium.

Harness the power of these dairy-free calcium sources to fortify your teeth and bones, even in the face of lactose intolerance. For further insights into optimizing your oral health, don’t hesitate to reach out to our office.

Mounds View Family Dental
Phone: (763) 432-3399
2436 Mounds View Blvd., STE 110
Mounds View, MN 55112