Five Types of Calcium Rich Non-Dairy Foods

How to Get More Dietary Calcium Without Drinking Milk

Oct 8, 2009

Calcium is an important mineral, but it can be challenging for those who don't drink milk to get enough. Here are five calcium rich non-dairy foods for non-milk drinkers.

Calcium is an important mineral for maintaining healthy bones and teeth, as well as for muscle contraction, blood pressure control, wound healing, heart function, and a variety of other cellular reactions.

Most adults needs between 800 mg. and 1200 mg. of calcium in the diet each day for good health. The majority of people get their calcium from dairy products such as milk, cheese, cottage cheese, and yogurt, but what about people who don't drink milk? What are the best calcium rich, non-dairy food sources?

Fish is a Calcium Rich Non-Dairy Food

People who avoid dairy products because of a milk allergy or lactose intolerance can get calcium from fish and seafood. Sardines and salmon are two of the best non-dairy sources of calcium, and they also have the benefit of being rich in omega-3 fatty acids. To reduce exposure to mercury and other contaminants, buy wild salmon and avoid the more common farm raised variety. Other types of seafood that are good calcium sources are oysters, ocean perch, clams, blue crab, and shrimp.

Green Veggies Have Calcium

This is one of the best sources for people who are vegetarian and vegan. Some good calcium sources in the vegetable arena are spinach, collard greens, turnip greens, kale, bok choy, and broccoli. Enjoy these healthy vegetables in abundance.

Beans, Nuts, and Seeds Are Calcium Rich Non-Dairy Foods

Nuts, seeds, and beans are all good vegetarian sources of calcium. Most beans have some calcium, but kidney beans, great Northern beans, edamame, navy beans, pinto beans, and white beads are particularly powerful high calcium foods. Nuts are a respectable source of calcium with Brazil nuts being especially high in this important mineral. Sesame seeds and sesame tahini are one of the best non-dairy sources of calcium around.

Try Some Whole Grains

Starting the day with a bowl of hot oatmeal is an excellent way to boost calcium. For those who don’t like oatmeal, there are a variety of whole grain cereals and breads that are fortified with calcium. Check labels carefully to see how much calcium is in each bowl.

Other Sources of Calcium Rich Non-Dairy Foods

Tofu is an excellent source of calcium with the firm version being higher than the softer kind. Orange juice is another option since most is fortified with calcium these days. Read the carton carefully to confirm this. Fruit lovers can get their calcium from figs which have a whopping 300 mg. of calcium per cup.

The Bottom Line?

It's possible to get adequate calcium without drinking milk or eating dairy products. It just takes a little more planning.

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The copyright of the article Five Types of Calcium Rich Non-Dairy Foods in Vitamins & Minerals is owned by Kristie Leong. Permission to republish Five Types of Calcium Rich Non-Dairy Foods in print or online must be granted by the author in writing.