7 Ways to Get More Calcium without Dairy Foods

Are you getting enough calcium in your diet? For many people, adding calcium requires simply drinking more milk, but what if you are lactose intolerant?

Fortunately, plenty of non-dairy foods can supply your body with the calcium it needs to keep your bones strong and healthy. Here are 7 ways to get more calcium without having to consume dairy products.

1. Salmon: Eating just three ounces of canned salmon will give your body 181mg of calcium. Bonus: Salmon is also packed with heart-healthy omega-3 fatty acids.

2. Beans: Most people think of protein when they think of the healthy benefits of beans, but baked beans are very high in calcium, too. Just one cup of baked beans contains 154mg of calcium.

3. Oatmeal: Start a habit of eating oatmeal each morning for breakfast. One cup will give you 100 to 150mg of calcium.

4. Calcium-fortified foods: Lots of your favorite foods and beverages are now fortified with calcium. For example, orange juice, cranberry juice, breakfast cereals, breakfast bars, soy milk, and almond milk all come in calcium-fortified varieties. An 8oz glass of calcium-fortified orange juice provides about 300mg of calcium.

5. Nuts: Snack on delicious and heart-healthy nuts like almonds and Brazil nuts, which contain about 100mg of calcium of calcium per serving.

6. Vegetables: You may be surprised to learn that veggies like spinach, broccoli, and other dark leafy greens will give your body about 100mg of calcium per serving.

7. Calcium supplements: Just to be sure you’re getting enough calcium, you can always add a supplement to your diet. Ask your physician or spine specialist which over-the-counter brand he or she recommends.