body

Calcium - Living Dairy free


More sources than just Dairy....

 When I had to give up all dairy products due my IBS & lactose intolerance, my Dr recommended I start taking a Calcium & Vitamin D supplement.  She also advised me to eat foods high in Calcium.  

 Why Vitamin D - It helps the body absorb the calcium.  The body can synthesise vitamin D from exposure to Sunlight.  

 If you are lactose intolerant like me, always check the ingredient label before your buy  or take any medications or vitamin supplements.    Some pharmaceutical company's use lactose to bulk out pills.    Illogically I have even discovered it in calcium tablets.  

 Dairy products are not the only way of getting your recommended daily amount of calcium.  Nearly all fruit and vegetables have some calcium in them, however there are some that have really high amounts.  Making them ideal substitutes if you follow a dairy free diet.



Calcium in milk
Type of milkCalcium per 200ml
serving (mg)		Phosphorous per 200ml
serving (mg)
Whole243192
Semi skimmed247194
Skimmed258198
Flavoured247210

 Non Dairy Calcium sources

1. Dark green Leafy Vegetables
healthy green broccoli vegetables

Most vegetables have Calcium, however leafy green veg are especially high.  

 - Raw Broccoli  1/2 cup = 21 mg

 - Kale 1 cup Raw = 100 mg 
1 cup Cooked = 94 mg

 - Cabbage 1/2 Cup = 190 mg

 - Bok Choy 1 cup = 74 mg

 - Watercress 25 g = 30 mg

 - Spinach 1 cup cooked = 240mg


2. Dried Fruit, nuts  & seeds
Fruit 'n' Nuts
Dried Fruit and nuts  recommended daily serving  = A handful

 - Dates 100g serving = 64 mg

 - Dried Figs 100 g serving = 162 mg

 - Dried Apricot 100 g serving = 55 mg

 - Dried Prunes 100 g serving = 43 mg

 - Almonds 1 oz = 80 mg

 - Brazil nuts 1 oz = 45 mg

 -  Sesame Tahini 2 tbsp = 130 mg

 - Dried Sunflower seeds 1 oz = 50 mg 

3. Fresh Fruit and Vegetables
oranges



- Parsnips 1 parsnip or 160g = 59.2 mg

 - Swede/turnip 130 g = 39 mg

- Rhubarb 100g serving = 145 mg

 - Lemons x 1 = 15.1 mg

 - Oranges x 1 =52.40 mg

 - Olives 1 cup = 118 mg

 - molasses/treacle 1 tbsp = 135 mg

4. Pulses - beans,  Lentils & grains
beans beans


 Baked Beans 1 serving 253 g = 126 mg

 Chickpeas 1 cup cooked = 80 mg

Soft Tofu  1/2 Cup = 138 mg

 Firm Tofu 1/2 Cup = 253 mg

 Whole grain Oats 100g = 54 mg 

 Dry quick Oats 100g = 47 mg

 Raw Lentils 100g = 25 mg

 Cooked Lentils 100g = 19 mg

Quinoa 1 cup cooked = 60 - 100 mg

 White bread 1 slice = 37.8 mg

 White long grain rice 100 g = 10 mg
5. Fortified Non dairy milks & drinks 
orange juice orange

 Soy milk -  8 oz = 299 mg

 Almond milk  200 ml = 120 mg

 Fortified Orange juice 8 oz = 300 mg

 Carrot Juice - 1 cup = 57 mg
If you are worried about your calcium intake, always check with your Doctor.  Everyones different and what is normal for me, might not be normal for you x



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