Calcium keeps protecting against tooth decay.
It’s no secret that calcium is good for our teeth and bones, but if you don’t enjoy dairy products like milk and yoghurt, you’ll be pleased to know that there are a number of other options when it comes to getting your fix of this essential nutrient. Calcium helps to strengthen the enamel of the teeth, and it’s generally recommended that you get between 1000 and 2000 mg a day.
Take a look through our list of calcium-rich foods you can enjoy even if you’re lactose intolerant or simply choose to limit the amount of dairy you consume…
Tofu is a great, healthy option — just be sure to choose one that has been fortified with calcium if you really want to increase your intake of the nutrient. This versatile food is also a good source of protein, plus it’s naturally free from both cholesterol and gluten. Use it in stir-fries and salads or even as a vegan alternative to scrambled eggs.
Legumes, like soybeans, white beans and kidney beans, are packed with fibre and protein and are also a great source of calcium. They can be enjoyed in so many ways — add them to soups and stews, or puree them into a tasty dip.
Canned fish like sardines are an excellent source of calcium, particularly if you eat the bones. While this may not sound appealing, the bones are actually very soft and can be easily mashed up with the flesh of the fish — you won’t even taste them! Sardines make a great protein-rich addition to salads and sandwiches, or can simply be served on a slice of toast.
Leafy green vegetables have so many benefits and are an essential part of any healthy diet. Not only are they high in fibre and low in calories, but they also pack a punch when it comes to calcium. Some of the best calcium-rich options include kale and spinach, both of which can be enjoyed raw in salads, or cooked in stir-fries, curries and soups.
If you don’t drink cow’s milk, you’ll know that there are a number of alternatives available these days. One of the best options when it comes to calcium is fortified soymilk, which can contain up to around 340 mg of calcium per glass. There is a huge selection of soymilk out there, so check the labels before choosing one and try and opt for one that’s high in calcium and low in added sugar.
If you would like more advice on keeping your oral health and overall wellness on track, please do come in and see us. We offer a range of general services and are always available to answer your questions. Get in touch to arrange a consultation.