The short answer is, yes. Read on for a more thorough explanation...or skip ahead to the jump (read more) to get straight to the sources (and a downloadable sample meal plan). In the United States, we are typically taught from a young age that "milk does a body good." The current dietary guidelines for Americans suggest that children and adults consume 3 servings of dairy per day in order to meet the 700-1200 milligram calcium requirement that has been determined to meet the needs of 97-98 percent of the population. The range takes into account different requirements for different ages and life stages. Calcium is not only important for strong bones and teeth, the mineral is also involved in regulating heart rhythms,nerve transmission, muscle movement, and blood clotting. However, despite the long-standing rhetoric that touts dairy as the best source of calcium, research has shown that the mineral is present in an abundance of nondairy foods. This is great news for those who follow or are considering a plant-based diet, such as vegetarianism or veganism. Alternate sources of calcium also play an important role in the diets of individuals who prefer not to consume milk or dairy, considering the controversy surrounding these foods. From allergies and acne to weight gain and even weakened bones, several health issues have been purportedly associated with dairy, though not all have a scientific basis. There is mixed research on whether or not the proposed adverse effects outweigh the nutrition benefits that dairy has to offer. However, research does confirm that in countries, such as South Africa and Japan, where dairy consumption is relatively low, the population does not appear to be at an increased risk of bone fractures. On the contrary, many European countries, such as Norway and Sweden, where milk intake (and also overall animal protein intake) is much higher, there is higher incidence of fractures. Additionally, 65 percent of the world population has some degree of lactose intolerance. This is because lactase, the enzyme necessary to break down the milk sugar, lactose, declines significantly between 3 and 5 years of age. This decline in lactase means that many people experience undesirable side effects upon consumption of milk. These symptoms may include gas, diarrhea, constipation, and bloating, with varying levels of severity. For this reason, many people opt to stay away from milk and milk products. Some dairy products, including yogurt and aged cheese, may be tolerated better than milk due to lower lactose content. So, how do we obtain the calcium necessary for optimal health? 1. Broccoli. This cancer-crushing powerhouse contains 180mg of calcium in just one cup, cooked. 2. Kale. Another nutritional superstar, bursting with vitamins A and K, contains 90 mg in a one-cup serving, cooked. 3. Edamame. Contrary to popular belief, minimally processed soy (i.e. soybeans, tempeh, and tofu) can be a part of a healthy diet. Try to avoid soy products that contain lots of other ingredients, such as imitation burgers and breakfast meats, soy cheese, and many muscle-building protein drinks. 4. Soymilk. This fortified milk alternative has a similar nutrient profile to its dairy counterpart, boasting 300mg of calcium per cup. Shake well before using. 5. Oranges. 1 medium orange has 50mg of calcium, which is high compared to most fruits. 6. Instant Oatmeal. The instant varieties are often fortified with calcium, around 100mg per packet. Take care to choose the UNSWEETENED oatmeal. 7. Mustard,Turnip, and Collard Greens. One cup, cooked, of any one of these beauties has more than 160mg of calcium. 8. Beans. Kidney beans, black beans, and white beans contain calcium . However, these foods also contain phytates, which interfere with calcium absorption. Therefore, I would not depend solely on beans to get calcium. I have put together a one-day, dairy-free sample meal plan that provides 1,500mg of calcium: As you can see, it is more than possible to obtain ample amounts calcium from non-dairy products!
**A note to remember** Calcium works hand in hand with Vitamin D aka Sunny D, so in order to ensure calcium absorption, we need adequate levels of this "sunshine vitamin." Our bodies make vitamin D in response to the skin's exposure to sunlight. We can also obtain vitamin D from salmon, eggs (yolk), and fortified foods. If you are unsure, talk with your Registered Dietitian to determine if your diet is adequate in vitamin D or if you may benefit from a supplement. In summary, yes, you can meet calcium requirements without consuming dairy and other animal products. Eating a varied diet, high in fruits, vegetables, and other whole foods increases the likelihood that you achieve the recommended amount of calcium for optimal health. If you have more questions, please leave them in the comments.
8 Comments
Alicia
12/9/2015 05:47:14 pm
Thanks for the sample meal plan! It allows me to see how easily I can incorporate the nutrients I need into my meals. I didn't realize calcium was in so many foods. Helpful information.
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Alena
12/16/2015 02:34:59 pm
Thank you, glad you found the information helpful! Yes, calcium is fairly abundant. It is misleading that milk is promoted so heavily as the end all and be all source of this nutrient.
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Lily Fields
12/19/2015 11:47:32 am
I was really concerned about my calcium intake, being older I wasn't sure I was getting enough to maintain bone density. This information, as well as the sample meal plans, is so helpful. Thank you.
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Alena
12/21/2015 07:07:31 am
Hi Lily,
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Karen Martin
12/19/2015 11:54:02 am
Wow! It's good to have what you're already doing confirmed by a professional as the right way. This article is great encouragement to continue to try to eat the right foods. Great job.
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Alena
12/21/2015 07:01:06 am
Thank you for commenting. I am so happy to hear that you have been practicing healthy eating already and that this article could provide some reassurance. Take care.
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6/19/2016 12:25:12 am
This is great news for those who follow or are considering a plant-based diet, such as vegetarianism or veganism.
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Alena
6/21/2016 01:12:23 pm
Thank you for your comment! This is exactly what I am trying to convey for those who are concerned.
Reply
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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