Can you get enough calcium without dairy in your diet?

Are you or a family member avoiding dairy and concerned whether you're getting enough calcium?  Despite what the Food Pyramid taught us, dairy is neither the only nor best source of calcium in our diets (or at least it shouldn't be). This can be especially important for vegans, vegetarians, individuals with lactose intolerance or other dairy sensitivity, or families avoiding casein for a special needs child.

There are some big advantages to getting nutrients like calcium from food sources as opposed to relying on nutritional supplements. By using food as your primary source of nutrients, you are getting vitamins, minerals, enzymes and other phytonutrients in synergistic combinations with one another.  When it comes to calcium, many of us have heard that we should be taking it along with magnesium to help our bodies utilize it.  Not surprisingly, we find most of the calcium rich foods to contain balanced levels of magnesium!  Nutraceuticals attempt to recreate this relationship, but this is case where nature knows best. 

Food sources of calcium are also more efficiently used by the body.  Cheap, synthetic calcium supplements can potentially be a contributing factor to kidney stones.  I'm not saying that you should never take vitamins or minerals!  There is a time and place for supplements.  If you have visited our clinic, you know our shelves are widely stocked with professional, nutraceutical supplements, including a few types of calcium.  These products should be used as an adjunct to a healthy diet, not as a replacement for one.  If you or a loved one are dairy (or casein) free, be sure to add some of the following to your diet to maximize healthy levels of calcium.



Dark leafy greens like kale, spinach, collards, mustard, turnip and beet greens: these are powerhouses of calcium! They'll also supply hearty doses of folate and potassium!

Brazil nuts pack a mineral punch with calcium as well as selenium, magnesium, phosphorus, copper, manganese and zinc. 





Cruciferous veggies like broccoli, Brussels sprouts and kohlrabi have it all: vitamins, fiber, and disease-fighting phytochemicals.  

 

 

Butternut squash: you can tell by its orange color that it is high in beta carotene, but it may surprise you to learn this tasty winter squash also provides healthy levels of magnesium, calcium, and vitamin E.

Avocados: while they may not be the heaviest hitter when it comes to plant-based calcium sources, avocados still provide their share along with healthy doses of magnesium, copper, manganese and potassium as well as vitamin C, most of the B vitamins (thiamine, riboflavin, niacin, pantothenic acid and B-6), folate and vitamins E and K. This super food also helps eye health with great healthy fat, lutein and zeaxanthin content.





Celery: this under-rated veggie is a fantastic source of electrolyte minerals, folate and fiber.

Sesame seeds: this tiny seed is one hard hitter when it comes to calcium! Incorporate the whole seeds into your diet for outstanding amounts of calcium and nearly all of your important minerals: magnesium, iron, zinc, copper, manganese, phosphorous and selenium. You can also use this super seed as tahini (sesame seed butter). Incorporate some into hummus or salad dressing to add protein, minerals, dietary fiber, healthy fats and B-vitamins.