Calcium Rich Foods (Including Delicious Non-Dairy Options!)

How Much Calcium Do I Need?

Before we start, it is a good idea to take a look at the daily recommendations for calcium intake. This will depend on the age and even the gender of the individual. The recommended dosages are:

• Children 1 to 3 years need 700 mg.
• Children 4 to 8 years need 1000 mg.
• Teens 9 to 10 years need 1300 mg.
• Adults 19 to 50 years need 1000 mg.
• Adults 51+ years need 1200 mg.

Best Non-Dairy Calcium Rich Foods

For those who are looking for a simple way to boost their calcium intake without dairy, there are a lot of high-calcium foods available to help out. Some examples of these include:

Vegetables (1 cup, cooked)

• Kale has 94 mg of calcium
• Bok choy has 158 mg of calcium
• Broccoli has 62 mg of calcium
• Collard greens have 266 mg of calcium.

Legumes (1 cup, cooked)

• Lentils has 38 mg of calcium
• Chickpeas has 80 mg of calcium
• White beans have 161 mg of calcium.

Nuts and Seeds

• Almonds: 1 ounce gives 76 mg of calcium
• Chia seeds: 1 ounce gives 179 mg of calcium.
• Sesame seeds: 1 tablespoon gives 88 mg of calcium.
• Tahini: 2 tablespoons gives 130 mg of calcium.

Fortified Foods

• Fortified plant-based milks: 1 cup gives between 200 to 300 mg of calcium.
• Fortified cereals: 1 serving does between 100 to 1000 mg of calcium depending on brand.
• Fortified orange juice: 1 cup gives 300 mg of calcium.

Seafood

• Sardines: 3 ounces gives 325 mg of calcium.
• Canned salmon: 3 ounce gives 180 mg of calcium.

By adding some of these to your meals and snacks, you can easily add some more delicious calcium to every day!

How to Incorporate High-Calcium Foods Into Your Diet

Adding a variety of different sources of calcium to your daily meals doesn’t have to be a challenge. It can even be delicious and easy. Some practical tips to make that happen includes:

• Smoothies: Add some plant-based milk, kale, or chia seeds to your smoothie to increase its calcium content.
• Salads: Toss bok choy, kale, or collard greens into the salads to add some calcium. Sprinkle on sesame seeds or drizzle tahini to help.
• Snacks: Snack on a mix of chia seeds with oatmeal or yogurt or have a handful of almonds.
• Soups and stews: Add lentils or white beans to your soups or stews to get protein and calcium in every bite.

Factors That Affect Calcium Absorption

While eating foods rich in calcium is important, you also need to make sure your body is able to absorb calcium. Some factors to consider here include:

• Vitamin D: Vitamin D plays a big role in helping the body absorb calcium. You can pair your calcium-rich foods with sources of vitamin D, like time outside, to help.
• Oxalates and Phytates: Certain compounds found in foods like rhubarb, spinach, and whole grains can bind to calcium and make it harder to absorb. These are healthy foods but do not rely on them as your source of calcium.
• Calcium pairings: For better calcium absorption, pair foods like fortified plant-based milk with vitamin D, or opt for leafy greens with some vitamin C to help.

Why Non-Dairy Calcium Sources are Beneficial

With the growing demand for nondairy calcium sources due to dairy allergies, lactose intolerance, and plant-based lifestyles, it is good to know there are a number of non-dairy calcium foods that will help promote strong bones. Some even contain more calcium than dairy-based options.

These non-dairy calcium sources provide the same essential mineral, without the discomfort that some may feel with dairy. You can choose to take these calcium sources into your diet on their own or as a complement to dairy products.

Calcium-Rich Foods for Strong Bones

Calcium is crucial for helping us maintain and build strong bones. While dairy products are first in line when it is time to get enough calcium, there are also some non dairy calcium-rich foods that will help out here as well. By combining high-calcium foods like leafy greens and almonds into your diet, you can optimize your intake for better bone strength.

Research suggests that a balanced intake of calcium-rich foods for bones, paired with weight-bearing exercises can help maintain bone density and reduce the risk of osteoporosis.

Calcium Supplements: Are They Necessary?

While it is usually best to get the calcium your body needs from your diet, some individuals may need to use a calcium supplement. If they have dietary restrictions, are at a higher risk for bone loss, or struggle to get their daily calcium requirements, a supplement can be a good way to fill the gap.

However, not everyone needs a calcium supplement. And for some, sticking with a healthy diet will be plenty. Always talk to your doctor before starting a calcium supplement.