Share |

Get Enough Calcium Without Dairy

By Diane Hanson

Most of us know that dairy foods such as milk, cheese and yogurt contain calcium. But what if you're lactose intolerant, you don't drink milk, or you simply don't like the taste or milk? How can you get enough calcium without dairy? Actually, milk isn't the only, or the best source of calcium, there are many other calcium rich foods.

What Are Good Sources of Calcium without Drinking Milk?

Many calcium fortified cereals, breads, fruit juices, soymilk and tofu are readily available today. Check the labels to find out how much calcium is in each serving, and how big the serving size is, as well as how much a serving contributes to your total daily percentage of calcium. The daily recommended intake of calcium varies according to age, but will average between 500 mg and 1000 mg.

Did you know that a 6 oz. serving of calcium fortified orange juice can provide as much as 20-25% of your daily value while an 8 oz. cup of soymilk can contain as much as 50%?

Vegetables like broccoli, kale, collards, bok choy, watercress and many other leafy veggies are full of calcium. Kale has 200 mg per cooked cup, collards gives you 300 mg, and turnip greens boasts a whopping 450 mg! Additionally, they're great sources of Vitamin K, another key nutrient for bone health.

Other foods that can help you meet your calcium needs are cooked beans such as kidney beans, dried figs, almonds, sesame seeds and wakame (seaweed).

If you enjoy tuna sandwiches, try canned salmon or sardines with the bones. The canning process softens them up making them more edible and palatable. Both are good sources of calcium.

If lactose intolerance is the problem, try buying lactose-reduced milk and other dairy products. You could also take the lactase enzyme supplement in pill form or as drops you can add to regular milk for better digestion. They are available at your local supermarkets or health food stores.

Diary Free Meal and Snack Ideas

Have a bowl of calcium-fortified cereal with a glass of calcium-fortified fruit juice.

Enjoy baked beans on toast.

Have a cereal bar or energy bar that contain calcium, or eat a fig bar.

Eat broccoli dipped in a veggie dip made with plain soy yogurt.

Snack on unsalted oven-roasted almonds. Or, sprinkle finely ground almond over oatmeal.

Cook tofu miso soup or baked tofu with sugar snap peas.

Make lasagna or other pasta dishes with frozen chopped spinach.

Chopped up some sardines and make sardine pie.

Sprinkle a tablespoon of sesame seeds over your favorite salad, or casserole.

Add a small handful of raisins to chicken salad, or pasta sauce.

If you prefer to use calcium supplement, keep the following in mind:

There are two kinds of calcium supplements – calcium carbonate and calcium citrate. Calcium carbonate have twice as much calcium per pill as calcium citrate, and best absorbed by taking after meals or with a drink of orange juice. Calcium citrate can be taken any time of day, and may need to be taken more than once per day since it contains less calcium per pill than calcium carbonate.

Look for a calcium supplement that has Vitamin D added. Vitamin D helps your body absorb calcium.

Avoid "oyster shell" or "natural source" calcium supplements. These may have lead or aluminum in them and are not recommended.

how to get enough calcium without drinking milk

Prevent Osteoporosis in 5 Simple Steps

Osteoporosis is no longer associated with elderly people. Learn what you can do now to slow bone loss and avoid getting osteoporosis in old age.

4 Natural Ways to Reduce Knee Pain

Do your knees hurt when you walk up and down the stairs? Find out what you can do to stop knee pain naturally and improve joint mobility through diet, exercise and simple lifestyle changes.

5 Exciting Ideas to Eat Raisins

If you're wondering what is good to eat with raisins, but eating them straight out of the box doesn't appeal to you, then get inspired with these interesting recipes, and start enjoying the health benefits of raisins in your everyday meals.

10 Ridiculously Cheap and Healthy Foods

Eating well doesn't have to be expensive and bland. Add these deliciously nutritious foods to your grocery list and you can still eat healthy even on the tightest budget.

5 Best Collagen Producing Foods

Why pay for collagen face creams when you can boost collagen production naturally from the inside out. Find out what are the best food sources of collagen.