22) Fortified Foods
We usually do not encourage eating processed foods, but there are some benefits here and there. One of them is fortification, a method in the food industry where manufacturers add nutrients that won’t usually be there. The inclusion of nutrients usually goes in line with local policies to make up for a deficiency in the population. In some cases, you will find fortified foods with calcium.
For instance, depending on the brand and other variants, your instant oatmeal can have 100 mg of calcium in each packet. Fortified orange juice usually gets more calcium, around 350 mg per cup, and they go excellent with breakfast eggs. You can also have non-dairy foods, which are fortified with calcium. For instance, soy milk gives you 300 mg of calcium per cup, and almond milk gives you 500 mg per cup.
Our recommendations of eating more calcium-rich foods goes beyond dairy. What’s more, dairy is only a tiny spot in a vast list of foods that provide plenty of calcium. Many of them are fish and seafood. Others include nuts and seeds. Of course, different milk-based foods are also included, especially Parmesan cheese and skimmed milk. We can’t stop mentioning green leafy vegetables, such as kale and turnip greens, but there are many others to consider.
The bottom line is that, even if you don’t have dairy on your menu, there are plenty of sources to get your calcium every day. Just take a look at the nutrition facts if you’re buying packaged foods and consider this list before visiting the grocery store.
When you’re eating calcium-rich foods, try to increase your vitamin D consumption as well. That way, you will be ready to go and obtain the bone-strengthening properties of this mineral.