*Not that there's anything wrong with dairy, but sometimes it's good to have options!
Why do I need calcium you ask? It's an important mineral that helps build and maintain strong bones and teeth. The average adult needs about 1000 mg/day. By getting enough calcium it can help prevent osteoporosis. For those who don't know, osteoporosis is a condition w...here your bones become weak from the calcium loss and can break more easily.
1 - Nuts/Seeds
Did you know that nuts and seeds can provide calcium? Albeit, it may not be a lot, but at least it's still some. 1 Tablespoon of sesame seeds can provide about 22 mg and about a 1/4 cup almonds can offer 75 mg. Consider sprinkling some sesame seeds onto your stir fry or salad next time!
2 - Alternatives to milk
Soy, almond, coconut oh my! There are many non-milk "milks" out there. The majority of them are now all fortified with calcium and vitamin D. A soy "milk" beverage is still the best bet with a calcium content quite similar to cow's milk. Just watch out for the flavoured ones, as their sugar content will be much higher!
3 - Leafy Greens
Now, we've all heard before that we need to eat our greens, but did you know that they also offer up a great source of calcium? Cress (watercress) packs a punch with 188 mg per 2 cup serving! Broccoli is also up there with 112 mg per 2 cups chopped.
4 - Beans/Lentils
Pulses continue to amaze with their nutrients! Along with protein and fibre, they also provide us with an excellent source of calcium. White beans (aka cannellini beans) for about 1 cup cooked, you'll get 132 mg! Chickpeas can also provide you with a smaller dose, only 99 mg for the same 1 cup cooked.
5 - Canned Fish
If you don't by salmon with bones, next time please do as 1/2 the can will provide you with about 200 mg of calcium! You'll get even more if you have 1/2 can of sardines, about 280 mg of calcium! By adding these guys into your rotation, you definitely won't be missing out on any calcium.
So you see, there are many other food options that you can choose from instead of relying just on dairy or supplements.
What are other ways that you get your calcium?
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.