5 Dairy-Free Sources of Calcium

Posted on August 31st, 2015 by Orthopaedic Specialty Group

We all know that calcium is essential for building strong bones and teeth, but did you know that it can also help your body regulate blood pressure and maintain a healthy metabolism? Calcium is the most abundant mineral in the body, which is why you should consume at least 1,000 mg every day to prevent premature bone density loss.

Milk and other dairy products are the first things that come to mind when you think of calcium, but there are several other food sources that vegans and lactose intolerant people can enjoy too. Check out these five dairy-free sources of calcium.

1. Beans

Beans, beans, the magical fruit, the more you eat the more calcium you get! Maybe that’s not how the song goes, but it’s still true nonetheless. White beans, soybeans, and pinto beans are all great sources of calcium, plus fiber and protein!

2. Greens

Listen to your mother and eat those vegetables. Leafy greens provide a plethora of micronutrients, and calcium is no exception. Collard greens (210 mg per ½ cup), kale (205 mg per ½ cup), turnip greens (104 mg per ½ cup), and spinach (99 mg per ½ cup) are all viable sources of calcium.

3. Seeds

You may think of sesame seeds as nothing more than a decoration for your hamburger buns, but just one tablespoon can provide you with almost 10% of your daily calcium needs. Chia and fennel seeds also pack a healthy dose of calcium per serving, sprinkle some in your salad for added flavor and nutrition.

4. Fish

There’s nothing fishy about it – adding salmon and sardines to your diet can help you reach your recommended daily calcium intake. In addition to their hearty levels of protein and omega-3 fatty acids, these sea creatures boast more than 200 mg of calcium per serving.

5. Orange Juice

Last but not least, a tall glass of orange juice in the morning helps prepare you for the day in addition to providing your body with high amounts of vitamin C, potassium, and calcium. More and more grocery stores are beginning to carry fortified orange juice, which can have up to 500 mg of calcium per cup!

Orthopaedic Specialty Group knows a thing or two about strong bones – as southern Connecticut’s largest orthopedic specialist, we have been helping people strengthen theirs for decades! Whether you are suffering from a broken bone, osteoporosis, or something else, our licensed experts have the knowledge and technology available to get you healthy. Call us to schedule an appointment at (203) 337-2600.