Calcium intake is essential for healthy bones. If you don't get enough from your diet, your body will pull it from your own bones. Over time, this can lead to osteoporosis or other bone problems. The most obvious source of calcium is dairy products. However, dairy is also high in saturated fat, which makes a poor choice for those with high cholesterol or trying to cut down on fat and calories. If you can't or won't consume dairy, you can still get calcium from other sources.
Fortified Products
The best sources of calcium are products that have been fortified with it. Many soymilks have added calcium, as do soy cheeses and some brands of orange juice. Some ready-to-eat cereals also contain added calcium. This includes both cold cereals and oatmeal.
Soy
Tofu prepared with nigan -- calcium sulfate and magnesium chloride -- contains calcium. Most brands of firm tofu are prepared this way, but check the list of ingredients to confirm. Soybeans, both green and roasted, are also good sources of calcium. Besides soy, canned white beans also contain calcium.
Other Animal Sources
If you're looking for non-dairy sources of calcium, you're either a vegan or you're have a milk allergy or intolerance. If you fall into the second group, it means you can look at meats and other animal products for calcium, even if dairy is out of the question. Canned sardines are a good source of calcium, and so are pink salmon, farmed rainbow trout and clams.
Green Leafy Vegetables
Green leafy vegetables are rich in calcium. Half a cup of collard greens contain almost the same amount of calcium as canned pink salmon, according to the Dietary Guidelines for Americans. Other good sources include spinach, turnip greens, kale and okra.
Member Comments