How to Get More Calcium in Your Diet

Unless you have been living under a rock, you know that calcium is important. It plays a 
key role in making sure your bones stay strong, along with helping you have healthier 
teeth and improving your muscle tissue and nerves. Here are some different options for 
getting more calcium into your diet.

Enjoy Dairy Products

The first way to get more calcium into your diet is through dairy products. Of course, if 
you are someone who can’t have dairy, either due to lactose allergies or a specific diet, 
then this won’t be an option for you. However, if this is not the case, it really is the best 
way to get enough calcium. Calcium is in milk, yogurt, and cheese, so you definitely 
have a lot of options. Here are some healthy ways to get more dairy:

Have fortified cereal with milk 
Enjoy yogurt for a morning snack with granola or fruit 
Sprinkle some cheese on your salad at lunchtime

Try More Fish

If you have a dairy allergy but still fish, this is another way to consume more calcium 
instead of having to take another supplement each day. First of all, many types of fish 
will contain calcium, but you want the fish in the tin with the bones still in. These are 
where the calcium comes from. Look for sardines or salmon. You can also get it from 
fresh fish. If you are a vegetarian or vegan, instead try meat substitutes like tofu or 
tempeh, both of which contain calcium.

Don’t Skimp on the Nuts and Seeds

Nuts and seeds do have a place in your healthy diet, you just want to be sure you look 
at the quantity and macros. However, as long as you pay attention to portion sizes, both 
nuts and seeds can be a good source of healthy fats and have vitamins and minerals 
like calcium in them. This includes nuts with high amounts of calcium, such as almonds 
or brazil nuts. You can enjoy them as a snack, or put them on top of yogurt or oatmeal. 
Sesame seeds are another good source of calcium.

Fill Up on Veggies

You can also get calcium from veggies, especially those dark leafy greens. These are 
often recommended over other types of greens because they are more nutrient-dense. 
Try greens like kale, spinach, and collard greens to get your calcium and other nutrients 
at the same time. 

