1. So Soy
Soy and calcium fortified soy products are the most obvious ways to get enough calcium on a lactose free diet. While soy milk is relatively low in calcium unless fortified, soy beans, tofu, tempeh and soy flour are all calcium-rich, dairy-free foods that can be used as a part of your daily diet.
2. Bean, Greens and Black-Eyed Peas
Beans of all varieties are high-calcium foods which also ensure your daily dose of fiber to aid digestion and elimination. Additionally, beans are high in protein, another element lacking in a dairy-free diet. Green leafy vegetables should be a part of every diet; however, boosting your servings of bok choy, mustard greens, broccoli and other greens will ensure that you get all of the calcium your body needs, as well as a healthy supply of other minerals and vitamins.
3. Fruit, Nuts and Seeds to Suit Your Needs
Sesame seeds are by far the best seed source of calcium, but almonds and Brazil nuts also make the list of foods high in calcium. A great way to get more calcium in your diet is to replace your traditional peanut butter with almond butter, which not on tastes great, it's better for you. While calcium-fortified fruit juices are great sources of calcium, you can get an extra boost through plain, fresh fruits as well, such as figs, papaya, oranges and blackberries.
4. Feeling Fishy?
Fish, particularly sardines, ocean perch and shrimp are fantastic sources of calcium and should be included at least twice a week in your meal plans. Fish also contains essential fatty acids like omega 3 and omega 6 which help to fight bad cholesterol and keep your heart healthy and cardiovascular system strong. You simply cannot go wrong with virtually any type of fish and seafood.
5. Cooking With Calcium
You can add loads of calcium to your meals by cooking with non-dairy, calcium fortified milks, such as rice or soy milk, instead of water. When making recipes such as pancakes, pudding, oatmeal or even mashed potatoes, get a boost of calcium and extra flavor with plain rice or soy milk.
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