Calcium plays a crucial role in maintaining strong and healthy teeth and bones. However, for many people, consuming dairy products can be problematic due to lactose intolerance. In fact, approximately 65% of people have difficulty processing lactose after infancy. If you’re lactose intolerant but still want to ensure you’re getting enough calcium, there are plenty of delicious and nutritious non-dairy options to help you meet your calcium needs.

Here are 7 great ways to get calcium without dairy:

1. Canned Seafood

Canned seafood, such as sardines and salmon, is an excellent source of calcium. These options contain small, soft bones that are often unnoticed but packed with calcium. Canned seafood is a cost-effective choice and contains more calcium than fresh seafood. You can add it to salads or other dishes to boost your calcium intake.

2. Calcium-Fortified Juices

Both orange and cranberry juices are available in calcium-fortified versions. These juices offer a flavorful way to increase your calcium intake while enjoying the same taste as their non-fortified counterparts. Always check the label to confirm that the juice is fortified with calcium.

3. Plant-Based Milks

If you’re looking for a dairy alternative, try soy, rice, or almond milk. These plant-based milks are often fortified with calcium and can be used in the same way as regular milk. Whether you’re pouring it over cereal, adding it to coffee, or using it in recipes, plant-based milk is a great substitute for dairy and an easy way to boost your calcium intake.

4. Beans

Beans are an excellent non-dairy source of calcium. Varieties such as black-eyed peas and baked beans are particularly high in calcium. Beans are also a versatile ingredient that can be incorporated into various dishes, from salads to stews.

5. Leafy Green Vegetables

Leafy green vegetables are naturally rich in calcium. Great options include collard greens, kale, turnip greens, broccoli, and Chinese cabbage. Incorporating these vegetables into your meals will help provide a substantial amount of calcium for your bones and teeth.

6. Nuts and Seeds

Nuts such as almonds, hazelnuts, and Brazil nuts are excellent sources of calcium. In addition, seeds like sunflower seeds and flaxseeds can be great snacks or salad toppers. Almond butter, cashew butter, and pumpkin seed butter offer a creamy, calcium-rich alternative to peanut butter.

7. Fortified Breakfast Cereals

Many breakfast cereals are fortified with calcium and other important nutrients. For a natural, non-dairy source of calcium, try adding old-fashioned rolled oatmeal to your breakfast routine. You’ll get a healthy dose of calcium while starting your day with a nutritious meal.

Calcium is essential for maintaining strong teeth and bones, and it’s important to ensure you’re meeting your daily calcium needs. Even if you can’t consume dairy, there are plenty of dairy-free options available to help support your oral health.

If you have any questions about maintaining strong teeth or need more oral health tips, contact us at Pleasant Dental. Our dentist in Newtown is happy to assist you with all your dental needs.