Whether it s instant or made on the stove top you have to get oats in your diet. You can also add raw oats or oatmeal to other foods like yogurt or energy balls.
Many popular ready to eat breakfast cereals and english muffins come with a healthy dose of added calcium.
How to get more calcium in your diet without dairy. Get enough vitamin d. Dark leafy greens such as collards turnip greens spinach and kale are rich in calcium. Whether you re lactose intolerant or just don t like milk or yogurt you can get decent calcium in plenty of foods such as white beans sardines salmon and kale are examples.
Vitamin d helps the body absorb and store calcium. These include seafood leafy greens legumes dried. Not only is oatmeal a great source of fiber but it s an excellent source of calcium.
One cup of oatmeal boasts 100 150 mg of calcium. However many non dairy sources are also high in this mineral. The main foods rich in calcium are dairy products like milk cheese and yogurt.
For reference calcium from dairy products is about 30 35 bioavailable. Eat non dairy foods that are good sources of calcium such as broccoli dried peas and beans kale collard dark green leafy vegetables canned salmon with soft bones sardines calcium enriched fruit juice blackstrap molasses almonds and tofu processed with calcium. In fact collards are one of the best sources of calcium in all foods with a whopping 268 milligrams 27 of your daily needs of calcium in one cup of cooked greens.
Should i take a calcium supplement. Without further ado here is how to get more calcium in your diet no milk necessary. Eat it with almond milk or soy milk for extra calcium.
The minimum daily rda recommended daily allowance for calcium is 1 000 mg per day for men between the ages of 19 70 1 200 mg per day for men above the age of 70 1 000 mg per day for women from 19 50 and 1 200 mg per day for women over the age of 50. Other calcium rich foods that are more absorbable than dairy include fish with bones and cooked veggies like bok choy kale and broccoli. Some foods are often suggested as a good dietary source of calcium but are not as absorbable.