When you think of foods high in calcium, the first thing you probably think of is dairy products like milk, cheese, and yogurt. You would, of course, in this case be right. But what if you’re lactose intolerant or vegan?
Luckily, there’s a world of unexpected calcium-rich foods waiting to be discovered. From leafy greens and nuts to tofu and fortified plant-based drinks, these non-dairy sources can help you meet your daily calcium needs without sacrificing taste or variety. In this article, we’ll explore these hidden gems, showing you how to keep your bones strong and your meals exciting—no milk required!
Given the importance of calcium for the body, we decided to explore alternative foods to dairy to consider adding to your kitchen pantry or fridge. But first, let’s look at why getting enough calcium matters.
Why Calcium is Important
Calcium plays a significant role in general health and stronger bones. It also aids in muscle movement and is necessary for nerve function, including injury responses. As if that’s not enough, the powerful mineral plays a role in metabolic health and cell development.
How much calcium to consume daily depends on several factors, including your age, sex, and existing medical conditions. Several dairy and non-dairy sources have calcium, while some people take supplements instead.
Incorporating the following calcium-rich ingredients into your recipes is something to think about; but, we are not medical experts, so we do encourage you to follow the food recommendations of your doctor first before making any drastic changes to your diet.
5 Surprising Non-Dairy Sources of Calcium
1. Whole Wheat Bread
Whole wheat bread is more than just a hearty and delicious choice for sandwiches—it’s also a surprising source of calcium. Made from whole grain flour, it retains key nutrients that refined flours often lack, including calcium. A single slice of whole wheat bread can provide around 30-50 mg of calcium, depending on the brand and recipe. Additionally, it’s often fortified with extra calcium, making it an easy and convenient way to boost your intake. So the next time you go grocery shopping, check the ingredients list on the package of whole wheat bread before you put it in the basket. Look to see the calcium percentage in the loaf. The amount may surprise you!
2. Golden Delicious Apples (Skin On)
Raw Golden Delicious apples with the skin on have calcium, too. For a yummy snack, try cutting up this fruit and spreading peanut butter over the slices. The fruit also can be incorporated into Thanksgiving or Christmas stuffing for a wonderful crunch and a healthier holiday side dish.
3. Chinese Cabbage (Bok Choy)
A high source of calcium is Chinese cabbage, also known as bok choy. The nutrient-packed vegetable offers a surprising amount of calcium, with one cup providing over 70 mg. Easy to add to stir-fries, soups, or salads, it’s a delicious way to support bone health while diversifying your meals. The vegetable has a great crisp to it with the white stems, and the green leaves are delicious. Along with the calcium benefits, bok choy is also abundant in antioxidants that may benefit health.
4. Bone Broth
Organic bone broth from Broth Masters has high amounts of calcium, making it a beneficial and flavorful addition to many soups and sauces. The broth also has collagen, amino acids, and protein. It adds a lot of taste to mashed potatoes and is an excellent substitute for water when cooking rice.
5. Canned Pink Salmon (Bones Included)
Did you know canned salmon often has a higher nutritional value than fresh salmon? The bones included tins have pin bones that contain a lot of calcium and are so soft that most can be eaten. Recipes you might look at making with the canned variety are smoked dip and quiche.
Getting enough calcium is important, and including the delicious foods in the list above in your recipes can be an easy way to do so. Plus, they make for a variety of dishes, so you’ll never get bored when it comes to mealtime! Incorporating non-dairy sources of calcium into your diet is easier and more delicious than you might think. From whole wheat bread and Chinese cabbage to nuts, seeds, and fortified plant-based options, these unexpected foods provide a wealth of nutrients to support bone health and overall wellness. Whether you’re avoiding dairy or simply looking to expand your nutritional horizons, these alternatives ensure you can meet your calcium needs while enjoying a varied and flavorful diet.
