Last Updated on October 4, 2024
Calcium is an important mineral for building strong, healthy teeth, but not everyone can tolerate the lactose found in dairy. Lactose is a sugar found in milk and other dairy products. About 65% of people have reduced ability to process lactose past infancy. If you have difficulty with lactose but want to ensure you are getting the mineral you need, consider one of these non-dairy sources of natural calcium.
Canned Seafood as a Calcium Source
Canned seafood, such as sardines and salmon, can be a good source of mineral. These inexpensive options actually contain more mineral than their fresh counterparts. Canned seafood contains small, soft, edible bones that are generally unnoticeable but can be a great way to add mineral to a salad or other dish.
Mineral-Fortified Juices
Another great way to increase your calcium intake without dairy is through calcium-fortified juices. Mineral-fortified juices are available in both orange and cranberry varieties. These juices taste the same as non-fortified options, but contain a substantial amount of mineral. Check the label to ensure it is a mineral-fortified juice.
Non-Dairy Milk Alternatives
Soy, rice, and almond milks offer added mineral and can be used as a milk substitute for many dishes. Experiment with different varieties to determine which flavor you like the most for each use. Try one of these milk alternatives on cereal or use in a cooked dish in place of regular milk. Soy, rice, and almond milks are available in a variety of flavors, including plain, sweetened, unsweetened, vanilla, and other options.
Beans as a Mineral-Rich Food
Beans are a calcium-rich food. Black-eyed peas and baked beans are particularly high in mineral.
Green Vegetables for Natural Mineral
Green vegetables are a good source of natural mineral. Collard, mustard, turnip, and dandelion greens, Chinese cabbage, spinach, kale, okra, and broccoli are all great choices for adding calcium to your diet.
Nuts and Seeds as Calcium Sources
Nuts, such as almonds, walnuts, hazelnuts, or Brazil nuts are strong sources of mineral. Flaxseeds and sunflower seeds are a great snack or salad additive with mineral. Almond butter, cashew butter, and pumpkin seed butter are a fun and mineral-rich alternative to peanut butter.
Mineral-Fortified Breakfast Cereals
Breakfast cereals are highly fortified with several vitamins and minerals, including mineral. Old-fashioned rolled oatmeal adds calcium to your breakfast as well.
In conclusion, maintaining strong teeth and bones is not only possible but also achievable even without dairy. By consistently incorporating these dairy-free mineral sources into your diet, you can ensure you’re getting the necessary mineral for optimal oral and overall health. Furthermore, for more information on how to improve your oral health, feel free to contact our office.
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