People with lactose intolerance or milk allergies cannot consume dairy products, meaning that they may become deficient in calcium. Calcium is an essential mineral that promotes healthy bones, muscle and nervous system function and hormone secretion. The average adult needs 1,000 mg of calcium daily. While calcium supplements are an option for people who cannot consume dairy, obtaining nutrients from whole foods is preferable. Many non-dairy products contain calcium and can easily fit into your diet.
Soy Milk
Look for soy milk fortified with calcium. Depending on the brand, soy milk offers between 80 and 500 mg of calcium per serving. Use soy milk as you would cow's milk -- for drinking or in cereal, baking, soups and casseroles.
Fortified Orange Juice
Many orange juice manufacturers add calcium to their products. Most brands labeled calcium-enriched offer 200 mg or more of calcium per 6 oz. Orange juice also provides vitamin C and counts towards your daily servings of fruit.
Canned Fish
Canned salmon and sardines with the bones are a source of calcium. A 3-oz. serving of pink salmon provides 180 mg of calcium while a 3-oz. serving of sardines provides more than 300 mg. Use these fish in salads, as a topping for crackers or mix with bread crumbs, eggs and spices to form cakes to pan sear or bake.
Vegetables
Broccoli and leafy greens provide you with calcium. A ½-cup of raw broccoli provides about 20 mg of calcium. Cooked spinach provides 120 mg of calcium per ½-cup serving and boiled turnip greens 99 mg per ½ cup. Kale is another leafy green providing calcium -- about 94 mg per cooked cup.
Tofu
Tofu is a vegetarian product made from soybeans. Tofu processed with calcium sulfate offers 138 mg of calcium per 1/2 cup. Make sure the tofu you select includes calcium salt, as tofu processed with other types of salt does not offer as much calcium.
Rhubarb
A 1-cup serving of stewed rhubarb provides more than 300 mg of calcium. You can find rhubarb stalks frozen and fresh when in season. Because it is bitter, it is often best cooked into pies or cobblers with added sugar.
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