7 Dairy-Free Sources of Calcium for Healthy Teeth | Kirk Poldek DDS

December 2024

Calcium plays a vital role in maintaining strong, healthy teeth. However, for those who are lactose intolerant, finding sufficient calcium without dairy can be a challenge. Approximately 65% of people have difficulty digesting lactose beyond infancy, which makes it essential to explore alternative sources of this important mineral. At Poldek Family Dental, your trusted dentist in South Barrington, we want to help you understand how to keep your teeth strong and healthy without dairy. Here are seven excellent dairy-free sources of calcium to consider:

1. Canned Seafood

Canned options like sardines and salmon are not only budget-friendly but also rich in calcium. These types of seafood contain small, soft bones that are safe to eat and provide a significant calcium boost. You can easily incorporate them into salads, pasta dishes, or enjoy them as a standalone snack.

2. Calcium-Fortified Juices

Many juices, such as orange and cranberry, are fortified with calcium. These drinks can provide a similar taste to their non-fortified counterparts while significantly boosting your calcium intake. Always check the label to confirm that the juice is calcium-fortified for the best benefits.

3. Plant-Based Milk Alternatives

Soy, almond, and rice milk are excellent dairy substitutes that often come fortified with calcium. These alternatives can be used in cereals, cooking, or baking. With various flavors available like plain, sweetened, unsweetened, and vanilla, you can easily find one that suits your taste preferences.

4. Beans and Legumes

Beans are another fantastic source of calcium. Varieties like black-eyed peas and baked beans are particularly rich in this essential mineral. They can be added to salads, soups, or enjoyed as a side dish, making it easy to increase your calcium intake while enjoying your meals.

5. Leafy Greens

Green vegetables are packed with calcium and offer a host of other nutritional benefits. Options like collard greens, kale, broccoli, and spinach are all excellent choices. Incorporating these greens into your diet can be as simple as adding them to smoothies, salads, or stir-fries.

6. Nuts and Seeds

Nuts, especially almonds and Brazil nuts, are great sources of calcium. Flaxseeds and sunflower seeds also make for nutritious snacks that can be sprinkled on salads or incorporated into baked goods. Nut butters, like almond or cashew butter, serve as delicious alternatives to peanut butter and can enhance your calcium intake as well.

7. Fortified Breakfast Cereals

Many breakfast cereals are fortified with calcium, making them a convenient way to boost your daily intake. Pair your cereal with a dairy-free milk alternative for an added calcium punch. Old-fashioned rolled oats are also a great choice for a wholesome breakfast.

Conclusion

Calcium is essential for developing and maintaining strong teeth and bones. If you’re avoiding dairy, don’t worry, there are plenty of ways to meet your daily calcium needs. At Poldek Family Dental, we’re committed to helping you maintain your oral health. If you have questions about your dietary choices and how they affect your teeth, don’t hesitate to reach out to us. Schedule your appointment with your local dentist in South Barrington today for personalized advice and care!