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11 Dairy-Free Calcium Sources

No Dairy? No Problem!


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  • Wow! There are good foods on the list that I will have to add to my daily diet. Thanks!

    Calcium: Recommended Dietary Allowance 1000mg

    I can't see myself meeting all my calcium needs from the food on that list, unless I ate them all every single day. IMHO anything "fortified" is suspect- may as well take a supplement. I'm grateful I can tolerate dairy.
  • I hope the author of this article will check her numbers. Black eyed peas? 1/4 c. dry has 2%. I actually went out and bought a bag, because the canned ones said the same thing, and I figured that somehow the beans lost their nutritional value in the process of canning. Figs? I just bought some. 4 figs have 6%. How is that HIGH in calcium or calcium rich??
  • I'm not lactose intolerant but I just don't eat much dairy. I track my nutrition so it's good to know that I can just increase some of the foods that I already eat to get more Ca++/
  • I've always been lactose intolerant, so lots of this was familiar to me, but other things, like the kale, molasses, black-eyed peas were completely new to me. Now I need to figure out which I can add that won't cause gas (another problem I have). Thanks for the good article!
  • right now alot of areas feature farmers markets, a great place to look for blackstrap molasses and collard greens.
  • This is so good to know. I don't like milk.
  • Great information and good to know as I have an 20 year old son who was just diagnosed as Lactose intolerant after many trips to the Doctor. He's eliminated all milk products and feels wonderful! Nice to know his other options for calcium
  • Great article!! Lots of "not out there" info !!

    Stay away from the soda folks big stone maker for the kidneys!!
  • Hooray for the commentors who have taken the time to really educate themselves and are able to point out the inaccuracies in this (and other) SP article.
    This was very interesting. I had thyroid cancer and had it removed and the doctors at MDA want me to have 1800 mg of Calcium Carbonate a day. I try to eat healthy but availability and affordability of food can be tough waters to navigate. I love key limes and I squeeze them fresh each day in my water. I was told that drinking this first thing in the morning and off and on during the day flushes the kidney stone making particles out of the kidneys before they start. So far after 5 plus years, my kidneys are great!
    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.

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