Are you getting enough calcium, especially if you have a dairy allergy!
Dairy is a great source of calcium from cheese, yoghurt, milk and cream cheese etc. Other sources of calcium are imperative if you cannot tolerate dairy:
Pregnant and breast feeding mums loose about 20% of their bone density with each pregnancy, so please incorporate calcium rich foods in your diet, or you could suffer from osteoporosis later in life. 70% more women than men require hip replacement because they are not getting enough. Please seek advice from a health care professional and have your levels checked including Vitamin D which is required for calcium absorption before taking any supplements, especially if you are on medication. Adults between the ages of 19 – 60 years require 1000 mg per day, which is required for normal muscle contractions and nerve function. The amount of calcium present in foods quoted below is a rough guide:
- Tinned mackerel, sardines and pilchards & other fish with edible bones are high in calcium
- Oysters
- Non-dairy milk options, such as Soy Milk – choose a product that is fortified with calcium
- Firm organic Tofu – must contain calcium salt, that is listed as firming agents number 509 or 516 in the ingredients list.
- Sesame seeds (1 Tbs adds ±88mg of calcium + zinc, copper both beneficial to bone health) including Tahini (sesame seed paste)
- Chia seeds (2 tablespoons of chia seeds provide ±179mg of calcium) also contain Boron which promotes healthy bones and muscles and helps to metabolize calcium, phosphorus and magnesium)
- Almonds (not too many as they are high in calories and contain fat) Walnuts also good
- White beans -1 cup contains ±161mg of calcium with the added benefit of iron
- Dried figs – per 100g ±162mg of calcium (±35g in fresh figs) and rich in fibre and antioxidants
- Sunflower seeds – one cup contains ±109 mg of calcium + vitamin E and copper
- Leafy green vegetables calcium content is subject to quality, raw or cooked etc.
Mustard spinach – per 100g ± 315mg
Lambs quarter -per 100g ± 309mg
Spinach 1 cup cooked ± 240mg
Collard greens – per 100g ±218
Chicory green per 100g ±180mg
Silverbeet – 115g contains ± 78mg
Kale – 2 cups contains ±180mg of calcium + loaded with antioxidants
Broccoli – 1 cup of frozen has ±87mg of calcium
Broccoli Rabe (bitter cousin related to turnip greens) – 1 cup of cooked Rabe is ± 100mg
Rocket – 1 cup contain ±32mg
Asian greens (bok choy or choy sum) ± Between 75mg – 248mg
Parsley – 1 cup is ±83mg
- Sweet potatoes – 1 x large, sweet potato contains ±68mg of calcium + potassium, vit A & C
- Mustard Greens and collard greens – Raw greens contain ±84mg
- Okra – 1 x cup of raw okra contains ±82mg of calcium with added benefits of protein, fibre, iron & zinc
- Edamame – frozen or fresh in pods contain ±98mg of calcium + protein and essential amino acids
- Eggs – rich in phosphorus, calcium, potassium + trace elements of copper, iron, magnesium, manganese, selenium and zinc
- Fortified oatmeal is packed with vitamins and minerals, including ±80mg of calcium per 100g
- Fruits that contain calcium per 1 serve are orange ±60mg, apricot ±19mg, bananas ±12mg, blue berries ±12mg & apple ±6mg
- Dates – 100grams contain ±39mg of calcium + phosphorus, copper, magnesium, selenium and manganese all of which essential in keeping your bones strong and healthy
- Avocado – ½ avocado contains calcium ±9mg, nut includes vitamin K, phosphorus and magnesium
Disclaimer:
Please see a practitioner to have your calcium levels tested before taking any supplements. The content in this blog is provided for informational purposes only and is not intended in any way to substitute professional medical advice.
