Did you know that over 40% of the US population are not meeting their calcium needs? Calcium is an essential mineral for overall bone and heart health, muscle function, and nerve transmission. It can be challenging to get enough calcium through diet alone for people with lactose intolerance, dairy allergies, or those who choose to go dairy-free. There are many dietary strategies to help boost your calcium intake through diet, however calcium supplements may be a useful strategy for helping you get closer to your calcium goal, sustaining healthy calcium levels, and preventing deficiency. Calcium Benefits
1. Bone Health: Childhood and adolescence are the most crucial times for bone growth. During these years, bones are constantly absorbing calcium to increase in strength and density. This is the best time to develop strong bones for life, as 90% of peak bone mass is reached by the 18 for girls and 20 for boys. If calcium intake is inadequate, the body will start to pull calcium from the bones, weakening them and raising the risk of osteoporosis and fractures. Calcium consumption is equally important in adulthood, as women are more likely to experience bone loss, particularly after menopause.
2. Muscle & Nerve Function: Calcium is necessary for muscles to relax and contract properly. Calcium is also essential for nerve cells to send impulses throughout the body, supporting reflexes, sensation, and cognitive function. Nerve function can be compromised in the absence of calcium, resulting in symptoms such as tingling, numbness, or muscle dysfunction.
3. Heart & Cardiovascular Health: Calcium is necessary for optimal cardiac muscle function and a steady heartbeat. After an injury, calcium helps blood clot, which stops excessive bleeding. Numerous studies indicate that consuming enough calcium may help control blood pressure, which could lower the risk of cardiovascular disease and hypertension.
Challenges of Meeting Calcium Needs Without Dairy
Depending on age and gender, the calcium recommended daily intake (RDI) ranges between 1,000 to 1,300 mg daily. Research shows that dairy products (e.g. cow's milk/yogurt/butter) account for up to 72% of Americans’ daily calcium consumption.
Reaching the RDI for those on a dairy-free diet requires careful planning. Studies have shown that parents of children with cow’s milk allergies tend to consume approximately 50% less calcium than parents of children without allergies. For a deeper dive into how cow’s milk allergies impact calcium intake, view the study highlights here.
Best Non-Dairy Sources of Calcium
1. Leafy Greens: Calcium can be found in bok choy, turnip/collard greens, and kale. However, certain greens, like spinach, contain oxalates, which can hinder calcium absorption. Due to this, only 5% of calcium in spinach is typically absorbed.
2. Plant-Based Milks: Most milk alternatives (e.g. rice, oat, soy, and almond) are fortified with calcium. Fun fact: in some cases, they can even provide more calcium than cow’s milk! Make sure to verify the calcium content by reading the nutrition label.
3. Tofu & Tempeh: Tofu may contain up to 400 mg per serving and tempeh provides around 150 mg of calcium per serving.
4. Fortified Cereals and Juices: Some orange juice products and breakfast cereals are fortified with additional calcium. Remember to read the label to ensure yours is fortified and keep an eye out for added sugars on the nutrition label.
5. Nuts and Seeds: Calcium can also be found in almonds, chia seeds, and sesame seeds. For instance, one ounce, or just a small handful, of almonds can provide approximately 75 milligrams of calcium.
6. Legumes: In addition to providing protein and fiber, white beans, navy beans, and black-eyed peas also contain calcium.
7. Fruit: Blackberries, oranges, and figs can help contribute to a balanced diet, adding fiber and micronutrients, as well as calcium. Figs in particular can be a good source of calcium, offering around 180 mg of calcium per half-cup serving.
8. Calcium Supplements: Supplements like calcium carbonate or calcium citrate can help fill the gap. Before beginning a supplement, it's best to speak with a healthcare professional.
Vitamin D: The Calcium Absorption Booster
Vitamin D is critical in the diet to aid in the absorption of calcium, by transporting calcium from the digestive tract into the bones. Vitamin D can be obtained from fortified foods, sunlight, and supplements.
Conclusion
It takes careful planning to meet calcium needs without dairy, but it is possible. Incorporating non-dairy calcium-rich foods and vitamin D can help you maintain strong bones and overall health at any stage of life. Consider including a variety of non-dairy calcium sources in your diet if you have a dairy allergy, intolerance, or eliminate/reduce dairy in your diet.
Awareness and thoughtful dietary choices are crucial for parents of children with dairy allergies. With the right approach, you can continue to support you and your child’s overall health without relying on dairy products. If you’re struggling to meet calcium needs, consult a healthcare provider or dietitian.
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