Calcium: Delicious Alternatives to Dairy

When we think of calcium, we usually think of dairy foods as the only source for this important nutrient. However, not everyone can tolerate dairy products in their diet, either because of lactose intolerance or symptoms resulting from a sensitivity to milk. Also, some new moms find it necessary to cut dairy products out of their diet while nursing, as they do not agree with their infant. Many children experience skin problems and/or respiratory congestion in response to dairy. The question I'm always asked is: "If I have to avoid dairy, where will I get my calcium?" Fortunately, there are lots of other delicious sources of this mineral.

Everyone knows calcium is required for strong bones and teeth. But is also plays many other important roles in the body. Calcium is essential for muscle contraction, our heartbeat, proper blood clotting, and nerve conduction. Calcium requirements increase during periods of growth, including pregnancy and lactation, childhood and adolescence. Pregnant women require 1200-1500 mg of calcium per day. Women who breastfeed provide an average of 200-250 mg of calcium to their infants each day, which is why an additional daily intake of 500 mg of calcium is recommended for nursing mothers.

In addition to dairy products, calcium can be obtained from many other sources. A varied, whole foods diet can supply multiple sources of calcium on a daily basis. Some foods that are particularly rich in calcium include sea vegetables, sardines, almonds, amaranth grain, hazelnuts, Brazil nuts, sunflower seeds, chick peas and black beans. The following table illustrates the calcium content of some common foods, expressed as milligrams per 100 g portion:

Interestingly, a number of foods provide much more calcium per 100g than milk!

However, simply consuming enough calcium is not the whole story. In order for it to be useful, our bodies need to actually absorb it from our food. A variety of vitamins and minerals are required in order to absorb and utilize the calcium we ingest from foods. The most important of these is vitamin D. Vitamin D is made in our skin as a result of exposure to sunlight during the summer months. Its presence helps calcium be absorbed in the gut. This is why dairy products are fortified with vitamin D. We can also get vitamin D from our diet in cod liver oil, tuna, sardines, salmon, and dried shiitake mushrooms, although a growing body of evidence suggests that everyone in northern latitudes (like us Canadians) should supplement with at least 1000 International Units of vitamin D each day, especially during the winter months. Other nutrients that help our bodies use calcium properly are magnesium and vitamin K, both of which are found in dark green, leafy vegetables such as kale.

On the flip side, a number of dietary factors can hinder the absorption of calcium, regardless of where we consume it. Coffee, soft drinks, excess meat consumption, refined sugars, alcohol and the leaves from beets, chard and spinach can all inhibit absorption or lead to increased excretion of calcium. Processed foods contain little or no calcium at all.

In conclusion, eating a variety of whole foods can supply an adequate amount of calcium for most people without the need for dairy. Where morning sickness or food aversions limit a woman's food intake, a good quality prenatal supplement is recommended to fill any nutrient gaps. It is important to remember that calcium, like any nutrient, does not act alone, but requires a whole supporting cast in order to work optimally. So eat well, get some sun, and reap the benefits of healthy bones and a healthy baby!