7 Delicious Non-dairy Sources of Calcium

If you want to achieve healthy and strong teeth you need to take care of them comprehensively. This means more than just flossing and brushing twice a day. You also need to pay attention to the foods you eat every day. 

Calcium is one of the most important nutrients to maintain healthy bones and teeth. Calcium strengthens the hard outer layer of your tooth - the enamel. Enamel is your teeth’s protection against erosion and cavities. In order to protect your teeth, you need to regularly visit your family dentist and get the 1,000-2,000 mg daily recommended amount of calcium. A lot of people increase their consumption of dairy products like cheese, milk, cottage cheese, and yogurt to get the necessary amount of calcium. 

Don’t worry if you have lactose intolerance or sensitivity. There are some non-dairy foods that are rich in calcium. This nutrient is found naturally in certain foods while such products as tofu and juice contain added calcium. Let’s look at some non-dairy sources of calcium which will help you meet your needs for calcium and thus keep your body and teeth healthy.

1. Tofu 

Tofu, which is fortified with calcium, is a great choice for your teeth. Raw tofu with added calcium contains 861 mg of calcium per half-cup. Actually, tofu is gluten-free and doesn’t contain any cholesterol. It’s also one of the best sources of protein. 

2. Leafy Green Vegetables

Some leafy green vegetables are full of calcium. Leafy green vegetables like frozen collard greens (357 mg per cup), kale (179 mg per cup), and cooked spinach (257 mg per cup) will provide you with plenty of calcium. But keep in mind that some greens are high in oxalates, which are naturally occurring compounds that attach to calcium, worsening its absorption. 

3. Almonds 

Almonds are an excellent snack that contains healthy fats, fiber, magnesium, and vitamin E. Eating nuts will provide you with antioxidants, lower blood pressure, control blood sugar levels, lower cholesterol levels, and reduce the risk of metabolic disease

4. Beans

Beans will give you protein, fiber, iron, zinc, folate, magnesium, and potassium, in addition to being a great source of calcium. One cup of soybeans contains 515 mg of calcium, one cup of white beans has 485 mg, and one cup of kidney beans contains approximately 359 mg. You can consume them roasted or steamed, whip them into a dip or add them to soups or salads. According to research, beans may help lower “bad” LDL cholesterol levels and decrease the risk of type two diabetes.

5. Canned Fish

Canned sardines and salmon will give you plenty of calcium – if you eat the bones. Since the bones are soft, you can mash and serve them so they’re undetectable in many dishes. These oily fish also contain high-quality protein and omega-3 fatty acids, which are beneficial for your heart, brain, and skin.

6. Soymilk

Fortified soymilk is a good option for you if you are lactose intolerant. On average, soymilk with calcium has 340 mg per cup. However, check the label when you’re shopping to make sure you’re getting the calcium you need. 

7. Orange Juice 

Oranges naturally contain some calcium but many varieties of orange juice are also fortified with calcium. Frozen orange juice from concentrate with added calcium has 1514 mg of calcium per cup. You can get your daily recommendation with just one glass! But remember that juice can be high in sugar, therefore drink it in moderation.

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Tags: dental, dentist, family, health


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