Top Dairy Pick for Effortless Calcium

Milk has long been seen as the go-to source for calcium – this mineral helps build strong bones while supporting nerve and muscle function and helping prevent blood clots.

Milk contains 300 milligrams of calcium per glass, and may even come fortified with vitamin D, but that’s not the only way you can get your calcium fix.

1. Excellent Absorption

Milk may be best known for strengthening bones, but it also offers many other important health benefits – supporting nerve transmission, preventing blood clots and aiding muscle contraction are just some of them. While most calcium in our bodies resides within bones and teeth, calcium plays a vital role in many other areas as well.

For those avoiding dairy or living a lifestyle that excludes it, ensuring they consume sufficient non-dairy sources of calcium is of utmost importance. Fortified beverages such as soy milk and almond milk provide easy ways of meeting this goal with plenty of calcium and vitamin D to aid absorption by the body.

Spinach, kale and collard greens are packed with calcium-rich plant foods like spinach that can easily be eaten throughout the day to meet daily calcium needs. Incorporating some into an omelet or salad or simply enjoying them raw can quickly meet calcium needs for maximum benefit.

2. Protein Support

No matter whether you are lactose intolerant or simply don’t enjoy dairy products, there are numerous effective strategies available to meet calcium needs. A cup of non-dairy milk may contain up to 450 mg of calcium; many varieties also come fortified with Vitamin D for increased absorption of this vital mineral.

As another non-dairy option, canned sardines and salmon make for great non-dairy alternatives. Enjoy them on their own or add them into salads and pasta for an added calcium boost!

Dietitians have long advocated taking an “food-first” approach to meeting nutritional needs, with multivitamin supplements typically recommended only if an existing deficiency exists or when advised by a healthcare provider.

Adults should consume three to four servings of calcium daily in order to meet their body’s calcium needs and promote bone strength and overall wellbeing.

3. Easy Portion Control

Milk provides an effective means of meeting daily calcium requirements. Three to four servings are often recommended per day in order to reach daily dietary intake (AI). A recent study demonstrated that eating dairy foods was more effective in meeting calcium needs and increasing bone strength than non-dairy options like nuts and seeds. While multivitamins may form part of a healthy diet, dietitians prefer people meet their calcium needs through food consumption alone; similarly for Vitamin D or other key vitamins.

5. Lactose-Free and Lower-Sugar Options

Accumulating enough calcium is crucial to building strong teeth and bones, but if lactose intolerance or milk allergies prevent you from doing so, there are still several alternatives that will enable you to meet your recommended daily dosage of calcium.

People who can’t tolerate dairy may want to opt for lactose-free milk which contains lactase enzyme, which breaks down lactose into more digestible sugars and is easier to digest than regular milk. Many who experience difficulties digesting regular milk find lactose-free options allow them to enjoy dairy without suffering digestive side effects.

Non-dairy milk alternatives such as almond, soy and rice milks are also widely available, often fortified with calcium for your enjoyment in coffee or smoothies. When choosing these plant-based beverages be sure to read their nutrition label, as these alternatives could contain more or less calcium than traditional cow’s milk and even contain added sugars!

Dark green vegetables are another excellent source of calcium, rich with the mineral that can be enjoyed when sauteed, steamed or blended into a green salad. As much as possible try and include dark green veggies as part of your daily meals as much as possible – they may even offer breakfast cereal options with added calcium such as puffed rice or old-fashioned oats!

7. Signs You May Need More Calcium

Dietary Guidelines for Americans suggest three servings of dairy foods each day to meet calcium needs, though not everyone can enjoy them due to lactose intolerance (which affects approximately 65% of people). Even for those unable to consume dairy or choosing not to, there are still ways of including calcium-rich foods into breakfasts, snacks and fast dinners.

Orange and cranberry juice, soy, rice and almond milk, and orange/cranberry juice are among the beverages fortified with calcium – adding one of these beverages to your breakfast or smoothie will add an additional 450 milligrams to your daily calcium intake!

Leafy greens, such as broccoli, collard greens, and spinach are packed with calcium-rich foods like broccoli. Sauteing these in olive oil with garlic makes for an easily digestible side dish or salad topper; or add them directly into a dish for even more calcium! Other calcium-rich foods include beans (black-eyed peas and baked beans in particular are chock full), nuts like almonds walnuts flaxseeds quinoa brown rice are all also rich sources.