Finding alternative sources of calcium is not as hard as you think. We all know that dairy products such as yogurt, milk, and cheese have high levels of calcium but did you know that there are several non-dairy foods that are high in calcium too? I was actually surprised with the amount of non-dairy foods that have high levels of calcium. I am sure that some of them have been on your plate recently.
We should all be consuming calcium regularly. Not only does it help bone health but it also helps maintain a healthy weight and blood pressure. Calcium is an important mineral that supports your body in several ways. It can help maintain healthy teeth, gums, and some more recent studies have suggested that calcium taken with vitamin D may even help with fertility issues.
Instead of reaching for dairy products to fill your body’s calcium need, branch out a little and try these alternative sources of calcium instead.
Alternative Sources of Calcium
Oranges: Yes, these guys are packed full of vitamin C but they also carry up to 75 mg of calcium per orange. Take it a step further and make some fresh squeezed orange juice for breakfast instead of a glass of milk. Oranges are also a great fruit to throw into a smoothie.
Green Vegetables: There are several green vegetables that are full of calcium. If it is green, chances are you can count it as an alternative source of calcium. They include:
- Bok Choy
- Green Onions
- Collard Greens
- Snap Peas
- Brussel Sprouts
Seeds & Nuts: This is a great calcium alternative for anyone who is on the go. Having a snack that not only fills you up but provides great nourishment, without any prep work, is a no brainer. I keep them handy by placing containers full of nuts and seeds around areas that I frequent throughout the day. I keep some in my purse for when I am on the go and I also keep some near my desk. This helps me make a healthy snack choice instead of filling up on junk. You can also use these as ingredients in your baked goods such as muffins and bread or sprinkle them over your bowl of cereal. They include:
- Pumpkin Seeds
- Sunflower Seeds
- Chia Seeds
- Poppy Seeds
- Macadamia Nuts
Cereal & Oatmeal: When choosing these options as alternative sources of calcium you should do a little bit of your own research. Where frosted O’s might not be the best choice of cereal, a whole grain alternative would be a much better choice. Your best bet is to read the nutrition labels.
A personal favorite oatmeal of mine is the Steel Cut Oats. My kiddos love oatmeal so much I sometimes make it for them for dinner. Make a funny face out of fruit on top of the oatmeal and you have made a delicious and nutritious meal with very little prep and clean up.
Beans: Here is another ingredient that you can easily incorporate into your diet. Beans are easy to throw into a salad, use them in tacos or burritos, and here is a Black Bean Brownies Recipe that actually uses black beans as a main ingredient! There is no need to worry about the type of bean you eat they are all high in calcium.
One of the easiest ways I’ve found to get all those yummy green vegetables in is by juicing. Check out my 12 Green Juice Recipes for ideas! Also I use the Omega Juicer to make my homemade juice. This thing can juice anything (unlike a plain old blender)! You won’t be disappointed!
Any of these alternative sources of calcium are simple ingredients that you can easily incorporate into your meals, even your dessert.
What alternate sources of calcium does your family like?