07 Mar 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:
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
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.