How to Get Calcium if You Don’t Eat Dairy

Whether you’re one of the estimated 50 million Americans who are lactose intolerant and avoid dairy products due to unpleasant gastrointestinal symptoms, or you simply avoid dairy as a dietary preference, it’s still important to meet your calcium recommendations. Calcium is an important nutrient for maintaining healthy bones, as well as normal heart, muscle and nerve function. Some studies suggest that calcium may even play a role in protecting against diabetes, cancer, and high blood pressure, although more research is needed. We do know that low calcium intake has been linked with low bone mass in adults, which puts you at risk for osteoporosis and fractures. While dairy products—milk, cheese, cottage cheese, and yogurt—are excellent sources, there are other, plant- or fish-based ways to meet your calcium needs.

Your calcium needs. The Food and Nutrition Board of the Institute of Medicine (IOM) released new rec-ommendations for calcium requirements in 2010. While the IOM recommended achieving these levels, they stressed that there are no added benefits from exceeding them; in fact, higher levels may promote adverse outcomes, such as kidney stones.

Boning up on non-dairy calcium. Many plant foods, including almonds and green vegetables, are rich in calcium, although oxalate compounds present in some leafy greens, such as spinach, may decrease the absorption of calcium in the body. In addition, fish with soft bones that are eaten, such as canned salmon and sardines, and fortified foods, including cereals, tofu and soymilk, are good sources.

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