Beyond Milk: 10 Unexpected Sources of Calcium for Strong Bones and Teeth

Delicious foods packed with calcium to boost your health and strengthen your bones and teeth

Dairy Products:

  • Milk (cow’s milk, fortified milk alternatives)
  • Yogurt (plain, Greek yogurt)
  • Cheese (hard cheeses like cheddar and Parmesan)
  • Ice cream

Leafy Green Vegetables:

  • Kale
  • Collard greens
  • Spinach (moderate intake due to oxalates)
  • Turnip greens
  • Bok choy

Canned Fish and Seafood:

Managing tantrums can be challenging, but by moving beyond the “no” and embracing alternative strategies, parents can navigate these situations with greater understanding and effectiveness. By focusing on communication, validation, and positive reinforcement, parents can empower their children to develop healthy coping mechanisms and create a more positive and harmonious environment for everyone. Remember, patience, consistency, and seeking support are key to managing tantrums and helping your child thrive.

Beans and Legumes:

  • White beans
  • Kidney beans
  • Black beans
  • Lentils
  • Soybeans

Nuts and Seeds:

  • Almonds
  • Sesame seeds
  • Chia seeds
  • Flaxseeds


Other Sources:

  • Tofu (processed with calcium sulfate)
  • Calcium-fortified foods (cereal, orange juice, plant-based milk)
  • Figs
  • Dried apricots
  • Oranges


  • The amount of calcium varies among different foods and brands.
  • Check the nutritional label for specific information.
  • Certain foods like spinach contain oxalates which can interfere with calcium absorption.
  • Consult a healthcare professional for personalized dietary advice, especially if you have specific dietary needs or concerns.

Here are some additional tips for incorporating calcium-rich foods into your diet:

  • Snack on calcium-rich options: Choose nuts, seeds, yogurt, or cheese instead of chips or crackers.
  • Add leafy greens to your meals: Include spinach, kale, or collard greens in salads, smoothies, or stir-fries.
  • Explore calcium-fortified alternatives: Choose fortified plant-based milk, cereals, and orange juice if you are lactose intolerant or vegan.
  • Prepare canned fish with bones: Canned sardines and salmon are excellent sources of calcium when consumed with the bones.
  • Combine calcium and vitamin D: Vitamin D enhances calcium absorption. Consider sunlight exposure, fortified foods, or supplements.
  • By incorporating these strategies and including a variety of calcium-rich foods in your diet, you can ensure you meet your daily calcium needs and promote optimal bone health.

Additional Resources:


How Dr. Sumeet Dhawan Can Help:


Leave a Comment

Your email address will not be published. Required fields are marked *