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11 Dairy-Free Calcium Sources

No Dairy? No Problem!


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    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?
    Veery good article. I appreciate the list of foods to eat that naturally have calcium & vitamin D. I am 60+ woman who really does tolerate vitamin supplements......Thank you
  • Thanks for the information. I have a grandson who is also milk intolerant, so I learned some things for him.
  • Something the article failed to mention is that the amount of vitamin D produced by sun exposure is highly variable. Vitamin D production depends much on how dark your skin is, where you live, and what time of year it is. It can take a very dark-skinned person ten times longer in the sun that it would take someone like me. And someone on a Mexican beach in June is getting a lot more Vitamin D-producing UVB than someone in Toronto in December, even if both are wearing bikinis(!). So while you can get your Vitamin D from sun exposure, do some research to find out how much sun _you_ would need, based upon your skin tone and geography.
    Being older and post-menopausal, I really need calcium to ward off osteoporosis. After reading this article I got to thinking that I probably don't get enough calcium since I only have one cup of milk with cereal in the morning. I immediately went to my nutrition page and added calcium to my tracker so I can find out. Thanks SP.
  • Thank you for this informative article. I like that you mentioned that calcium in young people is important because that's when they are laying down the foundation in their bones. It is particularly concerning for young women who drink a lot of soda because the body mobilizes calcium from the bones to buffer the acidity. This can lead to osteoporosis later in life.

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