Non-Dairy Calcium-Rich Food Sources
I am not poo-pooing milk or dairy foods by any means BUTT (get the hilarity in what I just did there lol) there are some people that either cannot actually poop well, get sick or bloated from these foods. The primary reason that milk is drank in terms of health reasons, is for its calcium content.
In case you didn’t already know, calcium is crucial for many reactions in our bodies that help facilitate healthy tooth and bone formation. In the latter, calcium along with other nutrients and exercise, are an asset in bone maintenance and prevention of osteopenia to osteoporosis (1). Calcium is also necessary for normal heart rhythm and other muscle functions as well as promoting fat loss, although that last point is unfortunately seemingly related to other nutrients in dairy not just the calcium (2, 3, 4).
Now because so many are or have developed issues related to the consumption of milk and/or dairy products or have a lifestyle that omits these foods, I want to share with you a few sources that may actually give you more of this mineral than an 8oz glass of milk will to help you feel a bit more secure:
- Fortified foods like tofu, soy
- Canned salmon, sardines with the bones
- 100g of almonds
- 200g of mixed greens like bok choy, Brussel sprouts, collard greens and spinach
- 2 Tbsp of blackstrap molasses
The list really does go on and on but I wanted to simply share with you a few options to get you to take matters into your own hands to learn and look more and to not accept having to eat foods for one nutrient if those foods do not agree with you.
- Naveed S, Hameed A, al. et. Survey on Prevalence of Vitamin D as Well as Calcium Deficiency Plus Awareness about Osteopenia and Osteoporosis in Females. Journal of Bioequivalence and Bioavailability. 2016;16(4):175-178. doi:10.4172/jbb.1000289.
- Marks AR. Calcium and the heart: a question of life and death.Journal of Clinical Investigation. 2003;111(5):597-600. doi:10.1172/JCI200318067.
- Global Journal For Research Analysis. Level of Knowledge on Prevention of Calcium Deficiency Among Adolescent Girls. http://worldwidejournals.in/ojs/index.php/gjra/article/view/6676. Accessed July 15, 2016.
- Kazutoyo Yoda, Xiaocum Sun, Manabu Kawase, Akira Kubota, Kenji Miyazawa, Gaku Harata, Masataka Hosoda, Masaru Hiramatsu, Fang He and Michael B. Zemel (2015). A combination of probiotics and whey proteins enhances anti-obesity effects of calcium and dairy products during nutritional energy restriction in aP2-agouti transgenic mice. British Journal of Nutrition, 113, pp 1689-1696. doi:10.1017/S0007114515000914.
- What are good sources of calcium? https://www.nichd.nih.gov/health/topics/bonehealth/conditioninfo/pages/sources.aspx. Published June 5, 2014. Accessed July 15, 2016.