Non-Dairy Sources of Calcium: How to Get Enough of This Nutrient Without Dairy Products

| 12/2/2014 8:40:00 AM

 Non dairy sources of calcium

When most of us think of foods high in calcium, dairy products come to mind. But for those who are lactose-intolerant, vegan, or just don’t like dairy, what are your alternatives? There are many non-dairy sources of calcium to choose from to make sure you are getting enough of this vital nutrient. And you likely don’t need to take a supplement; too much calcium can do more harm than good.

Non-Dairy Diets and Calcium Intake

Calcium is one of the many nutrients necessary to promoting bone health. While dairy is not necessary for adequate nutrition, there is some evidence that vegetarianism and veganism can lead to lower intakes of calcium, along with vitamin D and vitamin B-12, both of which are also important for bone health.[1]

Some studies have shown that vegan diets, which do not include dairy, may increase the risk of bone fractures; however, fracture rates are no higher in vegetarians and vegans who have adequate calcium intake (and adequate protein intake) in their diet.[1] Clearly, diets that do not include dairy can include enough calcium to keep your bones healthy. The trick is to be aware of non-dairy sources of calcium that are absorbed well by the body.

Factors That Affect Calcium Absorption

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