There are several good food sources of calcium other than dairy products. Whether you are lactose-intolerant, dislike dairy or would like to add more calcium to your diet without the use of supplements, here are some non-dairy sources of calcium.
Non-dairy sources of calcium: vegetables
Vegetables have many nutritional benefits as are generally low in calories. Some vegetables are also rich in calcium.
Non-dairy sources of calcium: seafood
Certain fish and other seafood are good sources of calcium. They are also high in protein.
Sardines are usually the first mentioned in this category as being high in calcium with 569 mg of calcium for a one-cup serving of sardines canned in oil. Although other fish and seafood are not nearly as high, one cup of canned jack mackerel has 458 mg of calcium, 100 g of canned pink salmon has 277 mg of calcium.
Non-dairy sources of calcium: beans, nuts and seeds
Beans, nuts and seeds can not only be good sources of protein, but can also be good sources of calcium. Many nuts are also good sources of healthy fat.
Non-dairy sources of calcium: other items
Many foods are now fortified with calcium, such as breakfast cereals and even juices. Also, soy products, such as tofu and soy milk are good sources of calcium. Many grains and herbs contain calcium as well.
To see how much calcium your favorite foods have, check out Nutritiondata.com for more information. You don’t have to resort to solely dairy or supplements to get enough calcium in your diet. By adding a variety of different foods, you may find you get enough of this mineral with many non-dairy sources of calcium.