At Whittington Pediatric Dentistry of Flower Mound, we understand the importance of calcium for building strong, healthy teeth in children. While dairy products are often the go-to source of calcium, many kids and parents face challenges with lactose intolerance. In fact, about 65% of people experience difficulty digesting lactose, a sugar found in milk. If this sounds like you or your child, rest assured there are plenty of non-dairy ways to meet your calcium needs and keep your teeth strong.
Calcium from Canned Seafood
Surprisingly, canned seafood like sardines and salmon offer a fantastic source of calcium, even more so than fresh fish. This is due to the small, soft bones included in canned options, which are safe to eat and rich in calcium. Adding these to salads or meals is a simple and budget-friendly way to boost calcium intake, supporting your child’s growing teeth.
Calcium-Fortified Juices
For kids who love juice, calcium-fortified varieties are a great alternative to dairy. Orange and cranberry juices are commonly fortified with calcium, making them a tasty and convenient option. Be sure to check the labels to confirm that the juice is fortified, ensuring your child gets the calcium they need to maintain healthy teeth.
Plant-Based Milk Alternatives
Soy, almond, and rice milk are excellent substitutes for traditional dairy milk, with many brands fortifying these drinks with added calcium. Whether you’re pouring it over cereal or using it in cooking, plant-based milk provides the calcium your child needs without the lactose. With flavors ranging from plain to vanilla and sweetened to unsweetened, there are plenty of options to suit your family’s taste preferences.
Calcium-Rich Beans
Beans like black-eyed peas and baked beans are natural sources of calcium. Incorporating these into your meals is an easy way to increase calcium intake while diversifying your child’s diet. They’re a tasty, nutrient-dense addition that helps keep teeth strong.
Leafy Green Vegetables
Greens like collards, spinach, kale, and broccoli are packed with calcium and are perfect for adding to meals. These vegetables not only provide essential nutrients but also contribute to strong teeth and bones. Encouraging kids to eat their greens helps promote long-term oral health.
Nutty Snacks for Calcium
Almonds, walnuts, hazelnuts, and Brazil nuts are all rich in calcium. Whether enjoyed as snacks or tossed into salads, these nuts deliver a healthy boost of calcium. Nut butters, such as almond or cashew butter, also provide a tasty twist on the classic peanut butter and are loaded with calcium.
Fortified Cereals and Oatmeal
Starting the day with fortified breakfast cereals is an easy way to ensure your child is getting essential vitamins and minerals, including calcium. Oatmeal, especially the old-fashioned rolled variety, is another calcium-rich breakfast choice that will help fuel your child’s day while supporting strong, healthy teeth.
At Whittington Pediatric Dentistry of Flower Mound, we want to ensure that every child gets the nutrition they need for optimal oral health. If dairy isn’t an option, these non-dairy calcium sources can help ensure your child’s teeth stay strong and healthy. For more guidance on maintaining your child’s oral health, feel free to reach out to your Pediatric Dentist in Flower Mound we’re always here to help!
