At Westside Dental Studio, we know how important calcium is for maintaining strong, healthy teeth. But not everyone can handle lactose, the sugar found in dairy products. In fact, around 65% of people have difficulty processing lactose as they get older. If you’re one of them, there’s no need to worry—there are plenty of non-dairy sources of calcium that can help keep your teeth strong and healthy.
Here are seven dairy-free ways to get the calcium you need:
1. Canned Seafood
Canned sardines and salmon are fantastic sources of calcium. These options are more calcium-rich than fresh fish because they contain small, soft, edible bones that are loaded with the mineral. Add them to salads or other dishes for a boost of calcium.
2. Calcium-Fortified Juices
If you enjoy fruit juices, look for calcium-fortified versions of your favorites, like orange or cranberry juice. They taste just like the regular versions but contain a significant amount of added calcium. Be sure to check the label to ensure it’s fortified.
3. Plant-Based Milks
Soy, almond, and rice milks are popular dairy-free alternatives that often come fortified with calcium. Use them in cereal, smoothies, or recipes where you’d usually use cow’s milk. With a variety of flavors available, including plain, vanilla, and unsweetened, there’s an option for everyone.
4. Calcium-Rich Beans
Beans like black-eyed peas and baked beans are excellent sources of calcium. Adding them to your meals can be an easy way to increase your calcium intake.
5. Green Vegetables
Greens such as kale, spinach, collard greens, and broccoli are packed with natural calcium. Whether you sauté them or add them to a salad, they’re a great way to incorporate more calcium into your diet.
6. Nuts and Seeds
Almonds, walnuts, and sunflower seeds are all good sources of calcium. Try almond butter or sprinkle flaxseeds and chia seeds over your meals for an extra calcium boost.
7. Fortified Cereals and Oatmeal
Many breakfast cereals are fortified with calcium, making them an easy way to start your day with a healthy dose of the mineral. Old-fashioned rolled oats are also a great option.
Calcium plays a vital role in keeping your teeth and bones strong, and even if you avoid dairy, there are plenty of ways to meet your daily calcium needs.
For more tips on maintaining great oral health, or to schedule a visit with our Dentist in Cookeville, contact Westside Dental Studio today. We’re here to help you keep your smile strong and healthy!