Orange Juice: Many fruits contain calcium, including oranges. Enjoy a glass of orange juice with your breakfast and boost your calcium stores. Calcium-enriched OJ will provide even more of your daily needs.
Almonds: Almonds contain almost 100 mg of calcium per ounce. Almonds also may be beneficial for those with high cholesterol.
Black Eyed Peas: Not only are black eyed peas a good source of calcium, these little beans also contain potassium, folate and other nutrients.
Blackstrap Molasses: Use molasses instead of syrup or sugar in some of your recipes to increase your calcium and iron intake. Molasses contains even more calcium than milk.
Broccoli: Steam broccoli for a high-calcium side dish or add it raw to salads for an extra boost.
Figs: Fresh figs are a good source of calcium; about four of them will give you more than 100 mg of calcium.
Kale: This super-green is high in calcium, other minerals and antioxidants. Add shredded kale to your salad if you need a calcium boost, or serve it cooked as a side dish. Beet greens and spinach are also rich sources.
Oatmeal: Oatmeal is considered a heart-healthy way to start your day. But, oatmeal also provides a significant amount of calcium. Just one packet of instant oatmeal provides about 100 mg.
Salmon: We already know salmon is a nutritious fish, loaded with essential fatty acids, but this fish is also rich in calcium and other minerals.
Sesame seeds: Sprinkle them on cereal or salads; sesame seeds are not just high in calcium, but also provide fiber and unsaturated fat.
References
Schwecherl, Laura; 18 Surprising Dairy-Free Sources of Calcium; Greatest.com; accessed July 31, 2012
Miller GD, et al; The Importance of Meeting Calcium Needs with Foods; National Institute Health; accessed July 31, 2012
Schocker, Laura; Surprisingly Calcium Rich Foods That Aren’t Milk; Huffington Post; accessed July 31, 2012
Almonds, broccoli, black eyed peas, blackstrap molasses, figs, kale, oatmeal, orange juice, salmon, sesame seeds
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