7 Ways to Get Calcium Without Dairy
Everyone thinks we have to get our calcium from milk and milk products. That’s been beat into our heads, but I’m one of a growing number of physicians who believe that we’re much better off getting our calcium from other sources. If you’re not sure, read what the Physicians Committee for Responsible Medicine and Harvard School of Public Health have to say about it.
7 Tips for Getting Calcium:
- Once a week, eat a bowl of edamame instead of one of popcorn while watching a movie. You can find frozen packages in the freezer section of most large grocery stores, even Walmart. In 1 ½ cups of edamame, there’s 392 mg of calcium – more than in a cup of milk!
- Make a smoothie every day for breakfast. Use a blender to mix 2 cups of fresh kale with an orange, a pear, and a banana. That’s a nutritious snack packed with vitamins, minerals, and phytochemicals that supplies 102 mg of calcium.
- Eat a raw salad every day. One quarter of a head of iceberg lettuce with ½ cup of arugula, 1 cucumber, 1 large tomato, 10 sprigs of parsley, and the juice of one lemon mixed with some extra virgin olive oil provides 123 mg of calcium.
- Try chia seeds. You can purchase them from most health foods stores and they can be found online. Make a little pudding with 3 tablespoons of seeds mixed with 6 tablespoons of apple juice or water and a dash of cinnamon. You can add a little honey or Stevia if you need to make it sweet. Let it soak for about half an hour. This tasty snack provides 180 mg of calcium plus 11 grams of fiber, 4 grams of complete protein, and a whopping 5000 mg of omega-3 fatty acids.
- Add a tablespoon of celery seeds to soups, stews, or any recipe. They’ll make your dish tasty while increasing the calcium content by 115 mg.
- Similarly, adding two tablespoons of toasted sesame seeds to a stir fry or baked dish adds 176 mg of calcium.
- Flaxseeds are another great source of omega-3 fatty acids. In addition, they’re high in calcium. Two tablespoons added to breakfast muesli or other cereal in the morning supplies an additional 52 mg.