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How do you get sufficient calcium in a dairy free diet?

kale for non dairy source of calcium

How do you get sufficient calcium in a dairy free diet?

We require 1000 – 2000 mg of Calcium in a day, and although some authors suggest that adequate calcium can be derived from dairy products such as milk, cheese and yoghurt, it possibly (notwithstanding the fact that dairy is not really good for anyone, except baby cows), leaves a huge gap in the dietary access of calcium.

This hit home today, when I realised that I am getting perhaps 83 – 150 mg of Calcium a day. It makes me laugh. Any wonder I have numb hands and feet!!! Furthermore, another source, as I recall, puts down the hypnic jerk spasms at night time to both Calcium and Magnesium deficiencies.

So this calls for action! Please find following a list of non-dairy sources of Calcium:

orange cut up on kitchen bench

Kale   180 – 250mg per cup

Tempeh   215 mg per cup

Almond Milk  (Macro) 83 mg per cup

Tahini   130 mg in 2 Tbsp

Almond butter   85 in 2 Tbsp

Broccoli  95 mg per cup

Orange   60 mg per orange

Dried Apricots   35 mg per 1/2 cup

Figs    120 mg per 1/2 cup

Artichoke    55 mg per small artichoke

Seasame seeds   35 mg per 1/2 cup

Adzuki Beans

Almonds    40 mg per 15 almonds

Bok choy    160 mg per 1 cup

Salmon with bones 400 mg 1/2 tin

The upshot is that it can be difficult to get enough calcium from non-dairy sources. However, this has improved in recent times. Many almond milks now contain 300 mg of calcium per 250 ml. Also, if you can tolerate a little bit of dairy, you might be able to supplement your calcium with a little cheese or yoghurt.

cheese wheels at a market in Basel

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