This guest post was written by Simone Walters, MS, RD.
Have you had your milk moustache moment today? Probably not if you are one of the many people who either cannot or chooses not to consume dairy foods.
Dairy foods—milk, cheese, yogurt or any foods made with these items—supply most of the calcium in the American diet. Calcium is a mineral that serves as the major building block of bones and teeth. It also performs other necessary body functions such as ensuring that nerves function correctly, regulating muscle contractions (including the heartbeat) and helping to maintain normal blood pressure. Calcium is, therefore, essential for the body to function properly and should be consumed in adequate amounts, ideally from foods. Although the major food source of calcium in the American diet is milk-based products, there are non-dairy, calcium-rich foods available. Here are some alternatives:
Vegetables: Dark green and leafy vegetables such as kale, broccoli, bok choy, cabbages and greens (turnip, mustard, collard) are some of the best plant-based sources of calcium. The calcium in these foods is easily absorbed and offers added benefits of fiber and essential vitamins and minerals. Certain leafy greens, specifically spinach and Swiss chard contain calcium that is poorly absorbed, though they are still excellent sources of other essential nutrients.
Fish and Seafood: The soft bones in many canned fish, such as sardines or salmon, are excellent sources of calcium. These fatty fish are also one of the naturally occurring food sources of vitamin D, essential for calcium absorption. Clams and oysters are also good non-dairy, calcium-rich foods.
Calcium-Fortified Foods: Foods that have had calcium added to them during the manufacturing process include calcium-fortified tofu, orange juice, breakfast cereals and soy milk.
Miscellaneous Foods: Almonds, beans and oranges have small amounts of calcium, but when eaten as part of a balanced diet, they can add to a person’s daily calcium intake.