In addition to bone and dental health, calcium is necessary for blood vessel maintenance, muscle contraction, hormone secretion and nerve transmission. According to the Office of Dietary Supplements, calcium deficiency can have serious health consequences and increase the risk of several diseases, including osteoporosis. While dairy products are the best source of dietary calcium, other food sources of the mineral are available for those who are unable or unwilling to eat milk and other dairy products.
Fruits and Vegetables
Many fruits and vegetables, especially leafy greens, are high in calcium. According to the University of Arizona, good fruit and vegetable sources of calcium include mustard greens, kale, okra, collards, spinach, turnip greens, broccoli, oranges and bok choy.
Beans and Nuts
Bean and nuts are ideal non-dairy sources of calcium, as they are also low in saturated fat and high in fiber. Eating just 1 cup of cooked soybeans adds 180 mg of calcium to a diet. Navy beans, black beans, tofu, almonds and white beans are other good sources of dietary calcium.
Seafood
Seafood is an often overlooked non-dairy source of calcium, but some fish and shellfish provide an abundance of calcium and other vitamins and minerals. Oysters, blue crab, clams and ocean perch are some of the highest seafood sources of calcium, and Atlantic sardines provide an impressive 325 mg of calcium per 3 oz. serving. If you want to increase your calcium intake even more, choose canned sardines with the bones intact.
Fortified Foods
Many foods and drinks are now available with added calcium. These calcium-fortified products, such as cereals, pastas, soy milk and some juices, make a great addition to the diet for those who cannot or choose not to eat dairy products. Having 1 cup of calcium-fortified cereal for breakfast adds 300 mg of calcium to the diet.
Other Non-Dairy Sources
An easy way to increase calcium consumption is to sneak tortilla and blackstrap molasses into your diet. Both are high in calcium, with blackstrap molasses containing about 200 mg of calcium per tbsp. Use tortilla instead of croutons on salads, and choose blackstrap molasses over other sweeteners during cooking.
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