24
Aug
7 Ways to Get Your Calcium Dairy-Free
Our 98223 dentist agrees that calcium is an important mineral for building strong, healthy teeth, but not everyone can tolerate the lactose found in dairy. Lactose is a sugar found in milk and other dairy products. About 65% of people have reduced ability to process lactose past infancy.
If you have difficulty with lactose but want to ensure you are getting the calcium you need, consider one of these non-dairy sources of natural calcium.
- Canned seafood, such as sardines and salmon, can be a good source of calcium. These inexpensive options actually contain more calcium than their fresh counterparts. Canned seafood contains small, soft, edible bones that are generally unnoticeable but can be a great way to add calcium to a salad or other dish.
- Calcium-fortified juices are available in both orange and cranberry varieties. These juices taste the same as non-fortified options, but contain a substantial amount of calcium. Check the label to ensure it is a calcium-fortified juice.
- Soy, rice, and almond milks offer added calcium and can be used as a milk substitute for many dishes. Experiment with different varieties to determine which flavor you like the most for each use. Try one of these milk alternatives on cereal or use in a cooked dish in place of regular milk. Soy, rice, and almond milks are available in a variety of flavors, including plain, sweetened, unsweetened, vanilla, and other options.
- Beans are a calcium-rich food. Black-eyed peas and baked beans are particularly high in calcium.
- Green vegetables are a good source of natural calcium. Collard, mustard, turnip, and dandelion greens, Chinese cabbage, spinach, kale, okra, and broccoli are all great choices for adding calcium to your diet.
- Nuts, such as almonds, walnuts, hazelnuts, or Brazil nuts are strong sources of calcium. Flaxseeds and sunflower seeds are a great snack or salad additive with calcium. Almond butter, cashew butter, and pumpkin seed butter are a fun and calcium-rich alternative to peanut butter.
- Breakfast cereals are highly fortified with several vitamins and minerals, including calcium. Old-fashioned rolled oatmeal adds calcium to your breakfast as well.
Our Arlington, WA dental team agrees that calcium is important for developing and maintaining strong teeth and bones. If you have trouble with dairy, don’t let that stop you from consuming your recommended amount of daily calcium.
For more information that can improve your oral health, contact our dental office in Arlington, WA.
Share this Article
Dr. Bryce Duskin
Dr. Bryce Duskin, a highly skilled dentist from Arlington, Washington, holds a DDS from the University of Washington and a BS in Zoology from Washington State University. As a Master in the Academy of General Dentistry, he is among the top 2% of dentists nationally. Dr. Duskin is active in the American Academy of Implant Dentistry, the Inland Empire Perio Study Club, and the American Dental Association. His expertise in preventive care, esthetic restorations, and implant dentistry is bolstered by extensive advanced training and hands-on experience with the Inland Empire Perio Study Club. Active in community service through the Rotary Club and local charities, Dr. Duskin is dedicated to delivering exceptional dental care with a focus on patient satisfaction and community involvement.
Dr. Ally Mueller
A skilled dentist in Arlington, Dr. Ally Mueller graduated Magna Cum Laude in Biochemistry from the University of Washington, completing the UW Honors College curriculum. After earning her DDS with honors from the University of Washington School of Dentistry, she was inducted into the Omicron Kappa Upsilon National Dental Honor Society. Dr. Mueller is currently advancing her expertise at the renowned Kois Center and is an active member of the Washington State Dental Association, UW Dental Alumni, ADA, and Seattle King County Dental Association.
Dr. Gavin McNelis
Accomplished Arlington dentist Dr. Gavin McNelis earned his Bachelor of Science in Biology/Physiology from the University of Washington in 2015. He served as a dental assistant at the Dental Fears Research Clinic before earning his DDS at the University of Washington School of Dentistry in 2020 as the first student elected Student Body President for two consecutive years. After a General Practice Residency in the Portland VA Healthcare System, Dr. McNelis continues to advance his education, working towards his Masters in the Academy of General Dentistry and as a member of the Inland Empire Periodontal Study Club.
Dr. Arezoo Holdaway
Proficient Arlington dentist Dr. Arezoo Holdaway earned her Bachelor of Science in Biology from the University of Washington. She went on to obtain a Master’s degree in Biomedical Sciences and a Doctorate of Dental Medicine from Midwestern University. Dr. Holdaway is an active member of the American Dental Association, ADA Washington State Chapter, AGD Washington State Chapter, and Academy of General Dentistry. Committed to continuous education, she stays current with the latest advancements in dentistry and dental technology to provide her patients with the highest standards of care.