Sources Of Calcium Other Than Milk

Sources Of Calcium Other Than Milk

Finding sources of calcium other than milk isn't as difficult as you might think. My mom figured out when I was born that her, my brother and I were all allergic to milk.

She made it her mission to make sure we had enough calcium since there's so much pressure for dairy to be the main source of calcium. So I've been conscious of non-dairy sources of calcium since I was little.

The best way to get useable calcium is to eat a variety of plant foods, like quinoa, chickpeas, sesame seeds and broccoli. The dark green leafy vegetables are particularly good sources.

It's awesome to see that the Harvard School of Public Health is recommending sources of calcium other than milk.

The great thing about these sources of calcium is that, unlike milk, they also have magnesium, which is essential along with vitamin D for your body to absorb and use the calcium. The dark green leafy vegetables also have vitamin K, another nutrient that helps calcium get used properly.

An interesting thing to note is that although dairy milk gets touted as a source of vitamin D, it's only in there when it's added as a supplement. So non-dairy milks that are fortified with vitamin D are just as good a source, and so are vitamin D supplements.

The daily requirement of calcium is 1000mg/day for most adults.

Sources of Calcium Other Than Milk:

If you want the ultimate high-mineral treat, try my mineral-rich chocolate cupcakes, which I created specifically to help you get lots of calcium, magnesium and potassium to help with muscle cramps.

Data from nutritiondata.com

Calcium Supplements

Focus on those wonderful food sources of calcium above - but because calcium is such a large nutrient, it's hard to get enough from food alone. Average food intake is about 700mg per day, and the recommendation for adults is 1000mg (up to 1300mg for older adults). That means a supplement to boost up that extra 300mg is most likely a good idea.

Getting enough calcium for the day entirely from food is possible, but it usually makes sense to take some extra calcium as a supplement. Multivitamins have calcium in them, and that's often enough if you're eating lots of the dark green leafy vegetables.

You can find the multivitamins I like, and my other general supplement recommendations, here.

If you take an extra calcium supplement, it's important to get the right type and to get a supplement that includes other nutrients so that the calcium is absorbed and used properly.

Fortified foods, like non-dairy milks or orange juice, are a pretty common way for people to get extra calcium. That doesn't mean that all almond milk or orange juice has calcium - just the ones that have had a calcium supplement added to them.

The best forms for supplements are capsules (vegans should look for cellulose capsules instead of gelatin), liquids or powders that dissolve in water or juice. Chewable supplements are ok, but be sure to chew them well to break them down in your mouth.

Hard tablets are the worst - they're really hard for you to break down and use, so most of the calcium in them will just pass on through.

Calcium works along with magnesium, vitamin D and vitamin K in your body. Taking a supplement that has all of them together can help make sure the extra calcium you're taking gets used properly.

Deva Vegan Calcium-Magnesium Plus: This supplement breaks the daily dose of calcium into 3 pills, meaning that you can take just one to get that bump of calcium over and above your regular healthy food sources - or if you get off your regular diet for a while, you can take extra to make sure you get enough. It also has magnesium, vitamin D (the vegan form) and other nutrients and herbs crucial to bone support.

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About Heather

I’m Heather Nicholds, a registered holistic nutritionist. I can help you transform your life through simple changes in how you eat.

Whether you’re seeking healthy weight loss, more energy or a boost towards balanced nutrition, I’ll introduce you to the positive and powerful impact of a plant-based whole food diet.

I share my knowledge, enthusiasm and experience so you can prepare quick, healthy, delicious and balanced meals that leave you and your family full of vitality!

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