5 Dairy-Free Ways to Get More Calcium

Don't do dairy? That doesn't mean you can't feed your bones! Here’s what to toss in your grocery basket the next time you’re shopping for calcium-rich food.

By Reader's Digest Editors

Dairy Free Calcium© Eising/Photodisc/Thinkstock
Calcium is indispensable for maintaining healthy bones, but it doesn’t all have to come from dairy products. Actually, calcium hides in some surprising places — from leafy greens to orange slices. Here’s what to toss in your grocery basket the next time you’re shopping for calcium-rich food.

Leafy green vegetables
Dark green vegetables, like spinach, contain calcium and other vitamins and minerals that are essential to good nutrition. A spinach salad or an extra serving of leafy greens at lunch gives your body the calcium boost it needs.

Fortified foods
Processed food normally gets a bad reputation, but often it’s filled with added vitamins and minerals, like calcium. Breakfast cereals are a great way to get these added nutrients, just make sure to watch for added sugar.

Oranges
Everyone’s favorite citrus fruit also contains calcium. Great on-the-go, fresh orange slices will help keep your immune system and bones in top form.

Almonds
A handful of almonds contains calcium and vitamin E that both support healthy nails and hair. Sprinkle them on your lunchtime salad for a satisfying, healthful crunch.

Pinto beans
Filled with protein, fiber, and calcium, pinto beans are an excellent and economical way to make your meals healthier. Try them in your next Mexican-inspired dinner or chili recipe.

Sources: livestrong.com, mayoclinic.com

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