Diagnosed with a milk allergy and concerned about how to get enough calcium? You are not alone. One of the most frequently asked questions about a milk-free diet is, "How will I get enough calcium?" Calcium is an important component in any diet and fortunately it is not only found in dairy and milk products. There are many plant sources that are loaded with calcium as well as calcium-fortified foods that are valuable non-dairy sources of calcium. Ensuring adequate calcium stores can be as easy as adding a serving of tofu, a few handfuls of dark green leafy vegetables and a couple of cups of calcium-fortified soy milk to your meal plans.
Hold the dairy? Check out the plant-sources of calcium listed below:
| Food | Amount of calcium (mg) |
| 1/2 cup cooked spinach
1/2 cup cooked collard 1/2 cup cooked turnip greens or kale 1/2 cup cooked broccoli 1 cup raw broccoli 1/4 cup dried fruit 1 ounce almonds 1/4 cup sesame seeds 1 tablespoon tahini 1/2 cup cooked beans 3 ounces canned salmon with bones 3 ounces canned tuna (in water) 3 ounces sardines with edible bones 1/2 cup tofu 1 cup calcium fortified soy milk 1 cup calcium fortified rice milk 4 ounces calcium fortified orange juice |
120
110 90-100 50 41 18-24 80 50 130 64 203 10 372 130 368 335 300 |
It is important to remember that it isn't only about how much calcium you take in it is also about how much you absorb and how much to excrete. So follow these suggestions to maximize your calcium absorption:
Oxalates found in spinach inhibits the absorption of calcium from this food. You will therefore only absorb about 5 percent the calcium in spinach.
Caffeine and alcohol can deplete calcium levels. So limit your intake of caffeine and alcohol to help our body maintain healthy calcium levels.
Lack of exercise is another way to reduce calcium levels. Increase your exercise and activity level to help ensure adequate calcium absorption.
Some types of dietary fiber are thought to bind to calcium, effectively blocking its absorption. Large amounts of wheat bran reduce the absorption of calcium ingested at the same time. So try and eat high-fiber foods, such as enriched cereals, at separate meals from calcium-rich foods.
High-protein consumption interferes with calcium absorption by increasing urinary excretion of calcium. Ensure adequate protein daily, but remember to stay away from those high protein plans!
Tanya Sussman, MS, RD, LD
Executive Director
Nutrition Services
1611 S. Green Rd, Suite 202
South Euclid, OH 44121
Tel: (216) 381-4541
Fax: (216) 381-2430
Email: nutrition.services@sbcglobal.net
