I don't eat dairy therefore i need to take a calcium supplement because
I can't get it through my diet...WRONG! Calcium is abundant in our diets &
I'm going to show you where to find it!
Let's take a look at calcium, how it works & look at some alternatives to dairy sources:
Let's take a look at calcium, how it works & look at some alternatives to dairy sources:
Calcium the Mineral
Calcium is an essential mineral and is the most abundant mineral in your
body and is necessary for bone initiation and growth from the developing foetus
right throughout life to maintain optimal bone health and structure. While
calcium is often linked to bone health and its importance in optimal bone
health cannot be stressed enough, there are other important functions for
calcium especially in a woman’s life which include aiding muscle contraction
and relaxation, vascular contraction and vasodilation, blood coagulation and
nerve impulse transmission, intracellular signalling and hormonal
secretion.
Athletes especially may be causing irreparable damage to their
bodies as they excessively exercise or train for their sport. Most dietary calcium
comes from dairy products such as yogurt, milk and cheese, but other sources
include sardines, canned salmon, green leafy vegetables, and tofu.
Absorption & Excretion
Calcium absorption is improved by vitamin D improves and a limited
amount obtained from foods such as fish, eggs and some fortified foods ie: milk
and margarine. It is also produced by the skin when exposed to sunlight of
sufficient intensity. Conversely a supplement may be needed.
Phytic acid (whole
grains, nuts, and legumes) and oxalic acid (spinach, beets, celery, pecans,
peanuts, tea), bind to calcium and can inhibit its absorption. Alcohol also by
reducing its absorption and by inhibiting enzymes in the liver that help
convert vitamin D to its active form. Some absorbed calcium is eliminated from
the body in urine, faeces, and sweat.
Calcium excretion is increased by
high intakes of sodium and protein and intake of tea and coffee due to the
caffeine. Increasing phosphorous ie: via soft drink, will increase the
excretion of calcium via urine. Phosphorous is required to bind with calcium
and store in the bone to promote bone mass, however when this is in excess it
causes reabsorption from the bone causing reduced bone mass and increased
fracture risk.
Some absorbed calcium is eliminated from the body in urine, faeces, and
sweat. Calcium excretion is increased by high intakes of sodium and
protein and intake of tea and coffee due to the caffeine. Increasing
phosphorous ie: via soft drink, will increase the excretion of calcium via
urine. Phosphorous is required to bind with calcium and store in the bone to
promote bone mass, however when this is in excess it causes reabsorption from
the bone causing reduced bone mass and increased fracture risk.
Calcium Requirements vary depending on gender, life stage, absorption
etc.
|
Babies 0–6 months
|
approx. 210mg (if breastfed)
approx. 350mg (if bottle fed) |
|
Babies 7–12 months
|
270mg
|
|
Children 1–3 years
Children 4–8 years
Children 9–11 years
|
500mg
700mg
1,000mg
|
|
Adolescents 12–18 years (including pregnant and breastfeeding
young women)
|
1,300mg
|
|
Women 19–50 (including pregnant and breastfeeding women)
|
1,000mg
|
|
Women 50– 70
Men 19–70
|
1,300mg
1,000mg
|
|
Adults over 70
|
1,300mg
|
Calcium in Dairy Sources
Milk, yoghurt, cheese
-One cup of milk =300mg calcium ( calcium fortified milks can ranging
from 280mg to 400mg of calcium per 200mL
- 200g tub of yoghurt =300mg calcium.
Calcium in non-dairy sources:
Almonds
-20-25 almonds contain as much calcium as 1/4 cup of milk
- Fifteen almonds contain about 40mg of calcium.
Salmon
- Half a cup of canned salmon contains 402mg of calcium.
Broccoli
- one cup of cooked broccoli contains about 45mg of calcium
Other food sources include Tofu, sesame seeds, spinach, and sardines.
Alternatives to Milk:
If you are looking for a dairy free milk alternative there are plenty
available.
Oat Milk: Oats are well known for containing beta-glucans,
which help to minimise cholesterol absorption. Oats are also low glycemic
index so help to regulate your blood sugar level.
Nut Milk: Nut milk is also becoming popular for those wishing to avoid dairy
milk. These milks (like almond milk) are quite sweet and because they are
made from nuts, are high in vitamin E.
Rice Milk: Fortified rice milk contains as much calcium as cow’s milk. It is
also a good source of fibre but tends to be sweeter than cow’s milk. Most
of the rice milks that you buy in your local supermarket or store will be
fortified with calcium, vitamin A and vitamin D.
Soy Milk: Soy milk is well known as a lactose free alternative to Soy
milk also contains isoflavones that are phytoestrogens & have similar
effect to estrogen in the body. Most soy milks are fortified with calcium
Sheep or Goats milk: sheep’s milk contains a large amount of calcium and
vitamins, there is a compound in goat’s milk that can bind with Vitamin B12 and
prevent absorption. Sheep’s milk is also higher in energy (kilojoules)
than cow’s milk.
**It is important to be aware that nut and cereal based milks are not as high in protein as cows or soy milk. For this reason Food Standards Australia and New Zealand have warned against the use of these products as a substitute for milk for children less than 5 years of age.
Resources
Oeseki, H
2007, The Nutrient Bible , 8th
edn., Bio Concepts Publishing, Queensland, Australia.
Mann,
J & Truswell, A 2002, Essentials of human nutrition, 3rd edn., Oxford University Press, New York.
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