How to get adequate calcium with a dairy free diet

We are continuously fed information about the “importance” of dairy products for our overall health, in particular the value of milk as a source of dietary calcium.  The truth is, for the 75% of the population with dairy intolerances, the consumption of milk and dairy is impacting on their overall wellbeing and not leading to improvements in bone health.  In fact, in countries where the least amount of dairy is consumed, the occurrence of osteoporosis is also reduced.

Calcium is certainly a very important mineral, and according to the Food Safety Authority in Ireland, we require about 800 mg/day to maintain bone health, with an increase to 1,200 mg/day for teenagers, pregnant and lactating women.  So if we cut milk and dairy products from our diets, where can we then get the necessary requirements for calcium? It’s easier than you might think.

A 200ml glass of whole milk provides approximately 236 mg of calcium.  So in order to obtain the required daily amount, you would need to take in about 680 ml of milk per day.  That’s quite a lot of milk! But using calcium rich foods as a source and can simultaneously ensure a varied diet, rich in other nutrients.  These are just a few sample menus, but do bear in mind that different brands may have more or less calcium:

Non-vegan/vegetarian:

Breakfast

1 slice calcium fortified bread – 175mg

1oz almond butter – 80mg

8oz glass calcium fortified orange juice (not from concentrate) – 300mg

Snack

2 kiwis – 100mg

Lunch

60g canned sardines in oil – 240mg

1 slice calcium fortified bread – 175mg

1 cup raw Kale – 55mg

Snack

½oz whole roasted sesame seeds/hummus containing 1tbps tahini – 140mg

Dinner

Burrito, including the following:

2 corn tortillas – 85mg

1 cup pinto beans – 75mg

1 cup brown rice – 50mg

Approximate Daily Calcium Intake = 1,475 mg

Vegan/Vegetarian:

Breakfast

30g Instant porridge oats – 125mg

200 ml calcium enriched soy milk – 240mg

Snack

1 slice calcium fortified bread – 175mg

Lunch

Salad prepared with the following:

120g raw cress – 188mg

120g raw broccoli – 112mg

10g wakame – 15mg

Snack

30g almonds – 75mg

Dinner

Stir fry, including the following:

120g tofu – 126mg

1 cup cooked spinach – 240mg

Approximate Daily Calcium Intake = 1,296mg

Also of note is that both Vitamin D and magnesium are necessary for calcium absorption.  If we were exposed to at least 30 minutes of sun per day, our bodies would make the necessary Vitamin D and we wouldn’t have to worry.  In Ireland, due to both our weather and lifestyles, this isn’t always possible.  For non-vegans, sources of Vitamin D include eggs, fatty fish and liver, and for vegan diets, fortified foods such as non-dairy milks, orange juice and cereals are good sources.  In terms of magnesium, almonds and cashews are good sources, along with dark leafy vegetables and whole grains. 

When considering you daily requirement for calcium, do give consideration to the fact that salt and caffeine can decrease calcium retention.  If you have a diet that is high in either of these, it may be worth increasing your own personal intake of calcium to ensure you have an adequate supply.