Since we were children we’ve all been told to drink milk and eat dairy products to ensure we build strong healthy bones…
The reason being that millions of people worldwide are affected . osteoporosis — a disease of weak bones that leads to increased risk of falls and fractures.
But what do you do if you’re lactose intolerant, follow a vegan diet or simply don’t care too much for dairy?
You can turn to dietary sources of non-dairy calcium…
Truth be told, you don’t need to eat dairy for strong healthy bones. In fact, dairy isn’t as good for our health as it’s been made out to be. When it comes to bone mass, studies looking at meat eaters, vegans or vegetarians, show there is no difference between them. You may also be surprised to learn that some non-dairy sources provide twice as much calcium as dairy!
How much calcium do you need per day?
The calcium recommendations are:
Age Daily recommended intake
14-18 years 1300 mg
19-50 years 1000 mg
51-70 years Men 1000 mg, Women 1200 mg
71+ years 1200 mg
You’ll notice for both males and females the calcium recommendations are the same throughout life except during the 51-70 year age bracket. At around 50, women’s estrogen levels drop, causing a higher rate of bone turnover. This leads to an estimated 10 percent loss of bone mass during the first 5 years of menopause. Therefore, it’s particularly important for women to pay attention to consuming the recommended calcium every single day.
The best sources of non-dairy calcium
One cup of cow’s milk has approximately 96 g of absorbable calcium. The same amount can be found in the following calcium-rich foods:
Broccoli – 2 cups
Chinese cabbage – ½ cup
Calcium-fortified soy milk – 1.3 cups
Calcium-set tofu – 5.4 oz
White beans – 2 cups
Green leafy vegetables are also calcium-rich, providing around 60 percent absorbable calcium, while most dairy products only provide around 30 percent.
Green leafy vegetables (1-2 cups):
Though calcium is a key nutrient in bone health, a wide range of other nutrients . vital roles as well — vitamin D, magnesium, protein, phosphorus, zinc, copper, manganese, vitamin C, vitamin B12, vitamin K and potassium. That’s what makes the above calcium-rich foods so beneficial — they are jam packed with nutrients that support higher absorption of calcium and strong healthy bones.
Other non-dairy sources of calcium
Each of the calcium-rich foods listed below contains a calcium dose equivalent to 300 mg, which is approximately one-third to one-quarter of your daily requirements.
Almonds – 1/3 cup
Almond butter – 3-4 tablespoons
Hazelnuts – 1/2 cup
Dried figs – 7-10
Navel oranges – 2
Sesame seeds – 2/3 cup
Sesame seed paste (tahini) – 5-6 tablespoons
Chia seeds – 1/2 cup
Seaweeds like nori, wakame, kombu – 1/2 cup
Flaxseeds – 1 cup
Brazil nuts – 1.5 cups
Almond or rice milk – 1 cup
All beans range from – 1-2 cups
Sardines with bones – 3 oz
Pink salmon with bones – 4 oz
Ideas to incorporate calcium-rich foods into your everyday routine:
Include a side dish of greens at every meal.
Eat a small handful of nuts daily, especially almonds.
Add chia or flaxseeds to a smoothie with almond milk.
Add seaweed to soups, casseroles and stir fries
Eat sardines and salmon for lunch with a big green salad.
Make a nut, flax and chia seed cereal topped with figs, almond milk and tahini.