Calcium is essential for good health and can be obtained from dairy products, but those who are lactose intolerant or follow a nondairy diet can get it from green leafy vegetables, beans, shellfish, and supplements. Fortified foods like breakfast cereals, soy milk, and orange juice are also good sources.
Calcium is a mineral that generally must be obtained from the diet to maintain good health. Although many dairy products, such as milk, cheese, and yogurt, are excellent sources of calcium, people who are lactose intolerant or those who follow a nondairy diet for other reasons may not be able to eat these foods. Some natural dairy-free sources of calcium can include green leafy vegetables, beans, and shellfish. There are a variety of supplements available without a prescription to increase calcium in the diet. Additionally, several food manufacturers supplement their products with calcium in an effort to appeal to consumers interested in maximizing their calcium intake.
Natural, non-dairy sources of calcium can include green leafy vegetables, beans, and shellfish. Examples of vegetables that are high in calcium include kale, spinach, turnips, kale, beets, and dandelions. Soybeans, navy beans, and cowpeas are also rich in this mineral. Other plant-based, non-dairy sources of calcium include molasses and okra.
A variety of different types of fish are also high in calcium. Small fish eaten with the bones intact often provide the highest amounts of this mineral. Sardines, for example, are rich in calcium. Other types of fish and shellfish, such as ocean perch, pink salmon, farmed rainbow trout, and blue crab are also good sources of this mineral.
Calcium can also be found in vitamins or supplements. In patients with high calcium needs who are on a dairy-free diet, getting enough calcium through the diet can be difficult. Therefore, vitamins serve as a healthy and cost-effective way to maximize intake of this important mineral. Supplements are available as swallowable pills, chewable pills, or as powders that can be mixed into drinks. Often these supplements combine calcium with vitamin D because both compounds are important for maintaining strong bones.
Many fortified foods can also be good sources of calcium. A variety of manufacturers add calcium to prepackaged foods because they have noticed that consumers are interested in getting more calcium in their diets. Many types of ready-to-eat breakfast cereals and instant oatmeal packets contain added calcium. Beverages like soy milk and orange juice are often fortified with this important mineral. Although these products often have labels advertising their calcium content, another way to determine the amount of calcium in a product is to look at its Nutrition Facts label.
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