Increasing your daily calcium intake doesn’t necessarily mean increasing your consumption of dairy products. While most dairy products, like cheese, yogurt and milk, are good sources of calcium, this important mineral is found in a wide variety of foods. For those people who are unable to consume milk or milk products, getting enough calcium can be a challenge. Fortunately, there are many other calcium rich foods to choose from.
One easy way to consume more calcium is to choose calcium fortified versions of foods you already enjoy, such as Orange Juice with added calcium. One eight ounce glass can provide 35% of an adult’s daily requirement of calcium. Ready-to-eat breakfast cereals can provide 35-100% of our required calcium. Food processors have added calcium to many products to make it easy to boost your calcium intake. Switching to calcium fortified versions of foods you already consume can significantly increase the amount of calcium in your usual diet.
Dark leafy greens, like kale, collards and turnip greens, are packed with calcium. They also contain significant amounts of vitamins and other minerals as well as providing some dietary fiber. Beans have a fair amount of calcium as well. A bowl of navy bean with kale soup is a delicious, low-fat, natural way to consume 15% of your calcium for the day*. A cup of cooked turnip greens provides 20% of your daily calcium. Dark leafy greens are one of the easiest ways to add calcium and other nutrients to your diet. Fresh greens can be washed, dried and stored in the refrigerator to be incorporated into salads, stir-fry dishes, casseroles, or wraps. They can be added in small amounts, finely chopped, to meat balls, zucchini bread and carrot cake for a nutrient boost.
Sardines and salmon canned with bones are high in calcium. While many people wouldn’t rush to open a can of sardines and dig in, there are many recipes that result in delicious, calcium-packed entrees. How about salmon cakes or sardine fritters with lemon herb sauce?
Almonds are a delicious calcium rich snack. Sliced almonds can be added to salads, cereals, vegetables or desserts. Finely chopped almonds make a delicious crunchy coating for chicken or fish, and almond meal is a nutrient packed addition to baked goods. Sesame seeds are also a good source of calcium. They are may be added to stir-fry dishes and when ground into tahini paste can be spread on toast or crackers. There are even some fruits that can be relied on to provide calcium in your diet. Figs and apricots are good sources fresh and better sources when dried, because removing the water concentrates the nutrients.
Of course, dairy foods are famous for their calcium content. Milk and yogurt are good sources, inexpensive and easily obtainable. Cheese is an even more concentrated source of calcium. Unfortunately, not everyone is able to eat dairy products. Knowing which other foods are good sources of this important mineral may make it more likely that these calcium rich foods will become part of our diet.
*Made with 1 cup cooked navy beans and ½ cup curly leaf kale
Percent daily values are based on a 2000 calorie diet per USDA guidelines.
