Calcium is a vital mineral for building strong, healthy teeth, but lactose intolerance can pose challenges for many. Lactose, a sugar found in dairy products, affects about 65% of people past infancy.
If you have difficulty with lactose but still want to ensure you get the calcium you need, consider these non-dairy sources:
Canned seafood, such as sardines and salmon, can be an excellent source of calcium. These affordable options actually contain more calcium than their fresh counterparts. Canned seafood often contains small, soft, edible bones that are easy to incorporate into salads or other dishes.
Calcium-fortified juices, available in orange and cranberry varieties, provide a substantial amount of calcium without the need for dairy. Ensure you choose a calcium-fortified juice by checking the label.
Soy, rice, and almond milks offer added calcium and serve as milk substitutes for many dishes. Experiment with different flavors to find the ones you prefer. These milk alternatives come in various flavors, including plain, sweetened, unsweetened, and vanilla.
Beans, particularly black-eyed peas and baked beans, are rich in calcium. Green vegetables like collard greens, mustard greens, turnip greens, spinach, kale, okra, and broccoli are also excellent natural sources of calcium.
Nuts such as almonds, walnuts, hazelnuts, and Brazil nuts are strong sources of calcium. Flaxseeds and sunflower seeds also provide calcium and make for great snacks or salad additives. Additionally, almond butter, cashew butter, and pumpkin seed butter offer a tasty and calcium-rich alternative to peanut butter.
Breakfast cereals are fortified with several vitamins and minerals, including calcium. Consider old-fashioned rolled oatmeal for an added calcium boost to your breakfast.
At Terrell Family Dentistree, we understand the importance of calcium for developing and maintaining strong teeth and bones. If you have trouble with dairy, don’t let that stop you from consuming your recommended daily calcium intake. For more information on improving your oral health, contact Terrell Family Dentistree today.
