Do we need dairy for calcium?

Dairy foods are widely promoted as significant dietary sources of calcium. But, can you still get enough calcium if you are not consuming milk products? Following is a guide to the highest non-dairy calcium foods for those who are lactose intolerant, following a vegan diet or simply want to boost their daily calcium intake like menopausal women.

 

Why do we need calcium?

Calcium is the most abundant mineral in our bodies due mostly to the large reservoir in our bones. Aside from bone and teeth mineralization, other vital functions for calcium include:

 

Sleep

Calcium helps the brain use tryptophan to make melatonin and also supports the REM sleep cycles.

 

Muscle contraction

Working with sodium, potassium and magnesium calcium support both smooth muscle (heart rhythm) and skeletal muscle contractions

 

Other

Blood clotting, premenstrual syndrome, irritability, anxiety, eczema

 

Deficiency signs and symptoms

Symptoms of calcium deficiency may include:

  • Osteoporosis, osteopenia
  • Bone pain
  • Dental caries, tooth discolouration
  • High blood pressure
  • Muscle cramps and spasms
  • Abnormal clotting

 

Improving calcium absorption

  • Support healthy stomach acid levels
  • Adequate Vitamin D improves the uptake of calcium in the digestive tract.
  • Adequate Vitamin K ensures calcium gets deposited in the bones and not the blood vessels.

 

Things that reduce calcium absorption

Foods

  • Plant compounds including oxalates (spinach, rhubarb, tea, coffee, peanuts, almonds, chocolate) and phytates (nuts, grains and legumes).
  • High dietary fat increases urinary excretion of calcium

 

Nutritional supplements

  • High doses of supplemental zinc or iron (>15mg) compete with calcium for uptake. Separate by two hours.
  • High dose supplemental fibre, particularly guar gum. Separate by two hours.

 

Medications

  • Oral and inhaled corticosteroids (long term use)
  • Proton pump inhibitors
  • Antacids
  • Anticonvulsants
  • Aspirin
  • Loop diuretics
  • Doxycycline

 

** Do not alter your medications without first consulting with your prescribing Doctor.

 

Calcium requirements

The recommended dietary intake for adults in Australia is 1000mg per day with increased requirements for children, adolescents, pregnancy, lactation and menopausal women.

 

Non-dairy food sources of calcium

 

Meat and animal products

Amount

Calcium

Canned sardines

100g

460mg

Canned salmon

100g

90mg

Mussels, oysters, prawns

100g

200mg

Egg poached

55g

50mg

 

 

 

Vegetables and herbs

 

 

Soybeans

100g

75mg

Tofu

120g

126mg

Kale

50g

32mg

Cabbage (raw)

100g

80mg

Broccoli (steamed)

100g

80mg

Bok choy

100g

105mg

Spinach

100g

100mg

Turnip

80g

70mg

Parsley

5g

330mg

Cress

120g

190mg

Cacao, raw

5g

50mg

 

 

 

Fruits

 

 

Dried apricots

25g

90mg

Dried Currants

15g

100mg

Dried figs

2

260mg

 

 

 

Nuts, seeds and grains

 

 

Almonds

10 nuts

250mg

Brazil nuts

5 nuts

180mg

Hazelnuts

30g

56mg

Poppy Seeds

1 tablespoon

125mg

Chia

30g

180mg

Tahini paste

30g

40mg

 

 

 

Other

 

 

Blackstrap molasses, unsulphured

1 tablespoon

200mg

 sardines and parsley with lemon

Need help with your diet and nutrition?

Norelle Hentschel is an experienced naturopath with a clinic in Crows Nest, Sydney and Telehealth consults Australia wide. She enjoys supporting her clients to reach their health goals.

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