Calcium is essential for building and maintaining strong teeth and bones, but if you’re lactose intolerant or avoid dairy, you might wonder how to meet your calcium needs. About 65% of people have reduced ability to digest lactose after infancy, but fortunately, there are many non-dairy sources of calcium that can keep your smile healthy. Here are seven ways to get the calcium you need without relying on dairy.

1. Canned Seafood
Canned sardines and salmon are excellent calcium-rich options. These inexpensive alternatives often contain more calcium than their fresh counterparts due to the small, soft bones in the fish. They are barely noticeable and can be easily incorporated into salads or other dishes.

2. Calcium-Fortified Juices
Calcium-fortified juices, such as orange or cranberry juice, offer a tasty and easy way to get more calcium in your diet. These juices taste just like their non-fortified versions but come with an added boost of calcium. Always check the label to ensure you’re selecting a fortified option.

3. Plant-Based Milks
Soy, rice, and almond milks are frequently fortified with calcium, making them great substitutes for dairy milk. They come in a range of flavors—from plain and unsweetened to vanilla—allowing you to find the perfect fit for your cereal, smoothies, or cooking.

4. Beans
Beans, particularly black-eyed peas and baked beans, are a natural source of calcium. They’re versatile and can be added to soups, salads, or side dishes to enhance both flavor and nutrition.

5. Green Vegetables
Leafy greens like kale, spinach, collard greens, and broccoli are packed with calcium. Adding these vegetables to your diet not only boosts your calcium intake but also provides a range of other vitamins and minerals essential for overall health.

6. Nuts and Seeds
Almonds, walnuts, and hazelnuts, as well as seeds like flaxseeds and sunflower seeds, are excellent sources of calcium. Nut butters like almond or cashew butter offer a tasty alternative to peanut butter while adding extra calcium to your snacks and meals.

7. Fortified Cereals and Oatmeal
Many breakfast cereals are fortified with calcium and other essential nutrients. Old-fashioned rolled oatmeal is another easy option to increase your calcium intake and makes for a hearty, nutritious start to your day.

Calcium is vital for keeping your teeth and bones strong, and if you’re avoiding dairy, you can still get your daily calcium intake from a variety of delicious non-dairy sources.

For more tips on maintaining strong, healthy teeth, or to schedule your next dental appointment, contact Melford Dental, your trusted Dentist in Bowie. We’re here to help you achieve optimal oral health!