Surprising food sources to get more calcium in your diet

Getting enough calcium in your diet is essential for maintaining strong bones and teeth, as well as supporting muscle function and nerve signaling. While dairy products like milk, yogurt, and cheese are common sources of calcium, there are plenty of alternative options for those who don’t consume dairy.

Registered dietitian nutritionist Meggie Connelly recommends non-dairy milks fortified with calcium as a dairy-free alternative. Tofu made with calcium is also a great option for getting both calcium and protein. Additionally, calcium-fortified fruit juices and cereals can help you meet your daily calcium requirements.

If you’re looking for non-dairy sources of calcium, consider incorporating canned fish with bones like salmon or sardines into your diet. Vegetables such as kale, broccoli, and bok choy also contain calcium. It’s important to ensure that your plate is colorful and balanced with a variety of fruits, vegetables, whole grains, nuts, seeds, proteins, and calcium-fortified plant milks to maintain optimal calcium intake.

However, some individuals, especially women, those with certain health conditions, or plant-based eaters, may still fall short on calcium despite a balanced diet. In these cases, consulting with a doctor about supplements may be necessary. While supplements can provide additional vitamins and minerals, it’s important to prioritize meeting nutritional goals through natural food sources to maximize the benefits of nutrients while minimizing the risk of overconsumption.

In conclusion, there are plenty of ways to incorporate calcium into your diet without relying on dairy products. By exploring alternative sources of calcium, such as fortified non-dairy products, canned fish, and calcium-rich vegetables, you can ensure that you’re meeting your daily calcium needs for optimal bone health. If you have concerns about your calcium intake, speaking with a healthcare provider can help you determine the best approach to supplementing your diet with calcium.