Its possible to meet your calcium needs without eating dairy.
These 7 foods are packed with the nutrient thats crucial for keeping your bones and teeth strong and healthy.
What Is Calcium & Why Do You Need It?
Photo:Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Calciumis a structural building block in the body, comprising the majority of bones and teeth.
It also plays a role in blood vessel, muscle and nerve function, as well as hormonal secretion.
Here are some of the top nondairy calcium-rich foods.
In addition, orange juice is a good source of hesperidin, ananti-inflammatory antioxidant.
Sardines are also a good source ofomega-3 fatty acids, which contribute to their anti-inflammatory effects.
Theyre also packed withvitamin D, another nutrient that plays a vital role in bone health.
Add sardines to asaladfor a dose of healthy fats and protein orpastafor a savory kick.
The unsweetened version combines almonds and water, and one (8-ounce) glass has just 40 calories.
Canned salmon is ideal forBaked Garlicky Salmon Cakesor switch up your sandwich game with aSalmon Salad Sandwich.
Tofu
14 block firm tofu (about 3 oz.)
= 163 mg calcium (13% DV)
Tofu is a good source of calcium and plant-based protein.
Swap soy milk into any recipe that calls for cows milk, likeovernight oatsor asmoothie.
The Bottom Line
There are plenty of ways to meet your calcium needs without consuming dairy.
National Institutes of Health, Office of Dietary Supplements.Calcium - Consumer Fact Sheet.
National Institute on Aging.Osteoporosis.
