Non-Dairy Sources of Calcium

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.

For those who are lactose-intolerant or dislike dairy, there are ways to get calcium through natural sources rather than resorting to supplements. The recommended daily allowance for calcium is about 1,000 mg for most individuals. For reference, a cup of skim milk contains 306 mg 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.

Most dark green, leafy vegetables are good non-dairy sources of calcium. Cooked from fresh, a one-cup serving of collards has 266 mg of calcium, spinach has 245 mg of calcium and turnip greens have 197 mg of calcium. However, mustard greens contain less at 104 mg of calcium for one cup.

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.

Once prepared, one cup of white beans has 161 mg of calcium, while navy beans have 126 mg of calcium. One cup of whole almonds has 378 mg of calcium, a cup of toasted sesame seeds has 168 mg of calcium and one cup of chopped hazelnuts has 131 mg of calcium. One ounce of dill seeds has 424 mg of calcium, an ounce of poppy seeds has 403 mg of calcium and an ounce of fennel seeds has 335 mg of calcium.

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.

Further Reading on Calcium by this Writer on Y!CN:

Do You Really Need a Calcium Supplement?

Can Too Much Calcium Cause Fibromyalgia?

Calcium Supplements, Osteoporosis and Heart Attack

SOURCES:

Institute of Medicine; Dietary Reference Intakes for Calcium and Vitamin D

All Nutritional Values from: Nutrition Data; Self.com