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11 Dairy-Free Calcium Sources

No Dairy? No Problem!


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    It is unfortunate to see articles claiming to "know" about nondairy sources of calcium and yet they mention veggies that also contain significant amounts of oxalates that BIND up the calcium into calcium oxalate (think kidney stones that don't dissolve) and BAM, no calcium for the bones. A research article on chinese teas also found that the oxalates in the tea leaves would bind the calcium in any milk added to the tea. Don;t EVER count on any Ca being available to your bones or heart or anything else in your body when it is in the same stomach contents as anything containing an oxalate. Does that mean all of it is bound? No but it does mean you do not get all of the 100+ mgs mentioned in the list for the Ca in the veggies. So if you have sweet potatoes and collard greens in the same meal, not only will the oxalates in the collards bind with the Ca, so will the oxalates in the sweet potatoes. And, if you have tea at the same meal, it just keeps adding up oxalic acid wise. Writers of these types of articles need to know a little more about biochemistry and human nutrition before they pass out erroneous info says this RD, MS contributor.
    This is a terrific article , except if you have kidney stone or gall stones - these foods are high in oxolates which form stones. Be sure to double your intake of water with these foods if you are prone to stones per Northwestern Hospital - Urology
    'A wee tot' - that is a very funny expression for a non-native speaker of English! Makes me smile.
    Personally I like Chia seed, it has 5X the calcium of milk, this is the one I like:
  • Interesting article. I'm going to do a recipe search to find a baked bean dish made with molasses.
    I'd avoid tofu sold in US market for "healthier choice".

    I'm a Japanese and know what real tofu is. Real tofu sold in Asian market only lasts a day or two. It's fermented living food. If it said it can be kept in fridge for two or three month, you should guess how much preservative process and additives are included. So, I wouldn't list it with fresh vegetables.

    I do use tofu sold here daily basis, but it's because it's tasty and a part of our daily diet, not really for health.
  • Great article! Although i am not lactose intolerant, it was good to know that there are a variety of foods that include calcium.
    I'm not aware of any supporting evidence for the following statement.
    "Generic supplements might be a lower quality and might not be absorbed as well."
  • I'm surprised that this article didn't mention almond milk as a good source of calcium. Many of us with thyroid issues avoid anything soy because it interferes with the absorption of our thyroid medications. A good point to drinking this is that it is available in regular or vanilla flavors, in a range from 40 to 90 calories per 8 ounces and has 30-45% of our daily calcium requirement!
  • As a lactose-intolerant person, I am always looking for non-dairy alternatives to getting calcium. I hope the suggestions and comments read will be beneficial to my searches.
  • I agree with Teddydodo, I had cod liver oil as a child in England, during the 2nd world war, it was subsidised for children, and I ended up with gallstones, along with a lot of other people my age, they got me at age early 20's. Plus baked beans? Give me a break, all that sugar, at least recommend rinsing off the sauce first. I use a small handful each of green split peas, barley & red lentils into my casseroles & stews, along with shredded cabbage, the barley & lentils thicken the mix, and even of you don't like cabbage, if you shred it finely enough, it mostly disappears, and it's a well known weight loss veg. Plus I use canned 4 bean mix and chick peas, (well rinsed) in there too, all good for you. If you don't like chick peas, (my dearly beloved hates them), just pulse them in a food processor until they are still a bit chunky before you add them to your now lovely calcium enriched recipe. Or do the right thing & buy different types of dried beans, canelloni, butter, everyone you can think of. Good luck, everyone.
    Spread the Love
    Sylv from OZ
    I have a smoothie on a daily basis with Kale, Parsley, Apple or Carrot and sometimes a banana. When drinking it it has a wonderful fresh, clean GREEN taste, which wakes up all my taste buds in a real good way. Green tastes good, smells good and does wonders for you. Try it!!
  • If you're not a fan of Kale & Collards, try them in a Green Smoothie (Google it). I loathe kale but if it's in a dairy-free smoothie with a banana, orange, carrot, maybe an apple or grapes, then I can do it, spinach, collards or other greens that I dont' like. Almonds make a nice addition & boost the calcium content. You can add a sweetener of choice. It looks like lawn mower pulp but tastes really good!
    Your recommendation to take cod liver oil as a source of vitamin D is ill-advised and downright dangerous. Cod liver oil is also a source of fat soluble vitamin A, an excess of which is known to weaken bone structure. If a person were to take a multi-vitamin and cod liver oil on a daily basis, that would be excessive. You are also incorrect to advise people to buy the more expensive calcium supplements. Calcium carbonate is calcium carbonate, calcium citrate is calcium citrate regardless of who bottled it. What would have been more useful would be to compare the different forms of calcium. For example, calcium citrate can be taken without food, calcium carbonate must be take with food.

    I am an Osteofit Instructor and get my information from B.C. Women's Hospital's Osteofit Program.
  • There's so many other things -- why mention the obvious calcium fortified foods? How about sardines or anchoives? other dark green vegetables?

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