Calcium is an important mineral, essential for developing and maintaining strong teeth and bones. The German federal office for consumer protection and food safety recommends a daily intake of 1,000 to 1,200 mg of calcium, depending on age and activity level. In the past cow’s milk was promoted as the be-all and end-all for meeting the body’s calcium needs. But what about people who are lactose intolerant, vegans and those watching their weight, for whom dairy is no longer an option? Fortunately there are many other — and sometimes healthier — possibilities.
Here are six dairy-free alternatives to keep your bones strong and healthy:
- Beans. A popular substitute for meat, beans are rich in protein and fibre and have an impressive calcium content.
- Bone broth. Although this option is out of the question for vegans, bone broth is a remarkable and flavourful way to get calcium. Boiling and simmering chicken, lamb, beef or fish bones over a long period allows the calcium and other minerals to dissolve in the water. Bone broth is also rich in the amino acids proline and glycine, which matter for skin health, the nervous system, digestion and cell renewal.
- Calcium-fortified foods. These days cereals, orange juice, soya milk and energy bars are offered with added calcium. Check the label, though: such foods can also be highly processed and contain added sugar and fats.
- Seeds. Many seeds provide not only protein, fibre and healthy fats; seeds such as chia, sesame and poppy also contain a good deal of calcium. Sprinkled over a salad or mixed into a morning smoothie, they are a good way to work calcium into your diet.
- Tinned fish. Sardines and other tinned fish are a good way to raise your calcium intake. Make sure the tinned fish also contains the bones, since these hold most of the calcium. The salty, nutty taste of anchovies can be a tasty addition to many recipes.
- Leafy greens. Kale and other dark leafy greens are not only rich in calcium but so versatile that eating them never gets boring. Kale, cabbage and spinach, to name just a few, also contain plenty of fibre, which fills you up without extra calories.
This short list only scratches the surface of the remarkable calcium-rich alternatives to dairy. Even if you eat cheese and occasionally enjoy a glass of milk, the alternatives above are a great way to bring variety and flavour into your diet while making sure your teeth and bones stay strong and healthy for life.
