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What are the Alternatives of Dairy to Improve Calcium?

Calcium-Rich Foods Beyond Dairy: What to Include in Your Diet.
October 19, 2023

Maintaining strong bones, especially during menopause, is crucial for preventing osteoporosis. While dairy products are often touted as the primary source of calcium, individuals with lactose intolerance or dietary restrictions like veganism can struggle to meet their daily calcium needs. Fear not! This blog post explores a treasure trove of delicious and calcium-rich alternatives to dairy, empowering you to build a strong and healthy you.

Leafy Green Powerhouses:

  • Dark leafy greens like kale, collard greens, and spinach are calcium champions. Enjoy them in salads, smoothies, or even sautéed for a flavorful side dish.

Fruity Calcium Boosters:

  • Don't underestimate the power of fruits! Oranges, kiwis, guavas, and even berries like strawberries pack a surprising calcium punch.

Dried Fruit Delights:

  • Dried fruits like apricots and figs concentrate calcium content compared to their fresh counterparts. Enjoy them in moderation as a healthy snack or add them to trail mix for a calcium-rich energy boost.

Nut and Seed Treasures:

  • Nuts and seeds are nature's tiny powerhouses of calcium. Almonds, chia seeds, and sesame seeds are excellent choices to sprinkle on salads, yogurt, or oatmeal.

Plant-Based Milk and Juices:

  • Fortified plant-based milk and juices offer a convenient and delicious way to incorporate calcium into your diet. Choose varieties fortified with calcium and vitamin D for optimal absorption.

Beans and Tofu for Bone Health:

  • Soybeans, white beans, tofu, and even the humble ragi flour are all excellent plant-based sources of calcium. Explore them in various recipes to add variety and calcium to your meals.

Seafood Options:

  • Non-vegetarians can rejoice! Canned fish like sardines and salmon are naturally rich in calcium, making them a valuable addition to a balanced diet.

Supplements: Consult Your Doctor:

  • Calcium citrate and calcium carbonate supplements can be considered to meet daily calcium requirements, but always consult your doctor before starting any supplements, especially if you have pre-existing medical conditions.

By incorporating these diverse calcium-rich options, you can ensure your body receives the essential nutrients it needs for strong bones and overall health, regardless of your dietary choices. Remember, a balanced and varied diet is key, so explore, experiment, and discover your favorite calcium-rich companions on your journey to a healthier you!