We all grew up hearing, “drink you milk so your bones grow strong,” countless times. I didn’t really understand how milk could make my bones strong, but as a kid I just did what I was told, so that I could get back to playing. It wasn’t until middle school that I realized it was actually calcium that was “making my bones strong.” I’m sure we’ve all heard the same stuff, but few adults reach their daily calcium requirements. Even fewer people with dairy allergies, lactose intolerance, or non-dairy eaters reach their calcium goals. It is especially important for those who can’t consume dairy products to find alternative calcium sources to reach their daily calcium requirements.
Calcium is extremely important to maintaining bone density and strength, with about 99% of the calcium in your body residing in your bones and teeth. The other 1% of your calcium intake goes to supporting crucial bodily functions like your cardiovascular system, keeping your heart beating, maintaining muscle health, and enabling blood clotting. Sound pretty darn important, doesn’t it? It really is a necessary mineral for life sustaining processes, yet on average, we aren’t getting enough. When your body is not getting enough from your food sources, it starts to break down and process the calcium that is in your bones to sustain itself. This is where things can become problematic, because if your body is using the calcium that your bones need to stay strong, then bone density begins decreasing and your risk of bone fractures gets higher. It is important for dairy free eaters to ensure they are consuming enough calcium from alternative sources each day.
So…what are some non-dairy sources for calcium?
Food Naturally High in Calcium
Salmon
Sardines
Bok Choy
Kale
Collard greens
Broccoli
Almonds
Soy beans
Figs
White beans
Calcium Fortified Foods
Some foods are fortified with calcium during the production process. While this can be a good source of calcium for dairy free folks, it is always recommended to first reach for a natural source of calcium and use fortified foods to supplement those further.
Cereals
Orange Juice
Soy Milk
Tofu
Supplements
If you’ve got a picky eater on your hands, it can be difficult to sneak some of the natural non-dairy calcium sources into their diet. You can always speak with your doctor about the benefits of turning to a calcium supplement, which can be helpful in making sure your child’s growing bones are getting enough of this vital mineral.
Vitamin D For Absorption
It is important to pair these non-dairy calcium sources with enough Vitamin D, which helps your body absorb the calcium found in foods. It plays and important role in keeping your bones strong, and children need it for their rapidly growing bodies. There are very few foods that naturally contain Vitamin D, and they ones that do have any Vitamin D content are generally fortified. The best source for Vitamin D is sunlight because you skin produces and stores it as a reaction to sunlight. If you’re still unsure about your Vitamin D levels, you should consult your doctor about the possibility of dietary supplements.
Be sure to download our free Now Find Dairy Free app from your mobile app store to keep up with all the latest certified dairy free products and you can find delicious recipes and helpful information on our website. We are here to help you navigate the dairy free world whether you are a veteran or just getting starting on your journey to a healthier you!
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