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Dental Blog

Calcium-Rich & Dairy-Free: Great Foods for Strong Bones

These 30 dairy-free foods are loaded with calcium! Calcium is an essential mineral required for healthy teeth, sturdy bones, muscle function, strong heart, and nerve signalling. While dairy is a popular source, let us not overlook the abundance of nutritional foods that also support calcium, many of which come straight from the earth. Our handy chart lists vegetables, proteins, nuts/seeds, and fruits that can be a delicious addition to your diet.

Calcium Rich & Dairy Free - Great Foods for Strong Bones

WHY IS CALCIUM SO IMPORTANT? It is necessary for the growth and maintenance of bones, as well as other essential body functions. Did you know that almost 99% of our calcium is stored in bones and teeth? Calcium is the most abundant mineral in the human body. But if calcium is not regularly acquired in one's diet, their body will deplete it from the skeletal system, causing early bone degeneration.


The exact amount needed for your body is dependent on stage of life. Healthline states: "The recommended daily intake (RDI) of calcium is 1000 mg per day for most adults, though women over 50 and everyone over 70 should get 1200 mg per day, while children aged 4–18 are advised to consume 1300 mg."


Dieticians recommend eating naturally colorful foods because they are often rich in vitamins and minerals. Although dairy is a common source for calcium, individuals with allergies or unique dietary restrictions can rest assured that calcium is abundant in many vegetables, fruits, nuts, seeds, and protein-common foods.


Vitamin D aids in calcium absorption. Many foods are a healthy source for Vitamin D, but our favorite source is SUNSHINE. Getting outside and playing is GREAT for your health and for your smile. PS. Have a favorite recipe that includes any of the 30 foods listed in our chart? Share it with us! (You can email us at

Healthy Foods that are Loaded with Calcium

To ensure all your children’s teeth are ready to SMILE all summer long, be sure to visit Sunshine Children’s Dentistry. The American Dental Association recommends oral checkups twice annually for children (and adults, too). QUESTIONS? We are a resource to you and are happy to answer any questions you may have about your child’s changing smile. We believe that oral health should be FUN and something to SMILE about!

Sunshine Children's Dentistry staff

We at Sunshine Children's Dentistry are THANKFUL for our patients!

Your family is a blessing to everyone at our office. Thank you for the honor of serving you! If you ever need to reach us, our number is 910.762.7736.

For more helpful resources and fun activities, be sure to read our other Blog Articles.

And for additional articles on calcium rich foods and chart sources: * Healthline


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