A Guide on: Alternative Calcium Sources for Those Allergic to Dairy
They say milk is the only good source of calcium. But how about people who are allergic to dairy resources? Well, while milk is a rich source of calcium, it is not the only one. Fortunately, there are a variety of non-dairy foods that are rich in calcium including leafy green vegetables, nuts, and seeds. Let’s discuss and find out the alternative calcium food sources for those allergic to dairy and their major functions.
Calcium is an essential mineral that plays a crucial role in bone health, muscle function, nerve signalling, and heart health. For individuals who are allergic to dairy products, which are traditionally a major source of dietary calcium, it becomes necessary to find alternative sources to meet their nutritional needs. Fortified foods and supplements are also help to maintain adequate calcium levels.
The Major Function of Calcium in Our Body:
- Bone health: Consuming adequate calcium-rich foods throughout life helps to optimize bone mass, slow age-related bone loss and reduce osteoporotic fracture risk in later adult years. Women beyond menopause need calcium to maintain bone density and prevent osteoporosis.
- Muscle movement: Our body needs calcium for muscles to move and for nerves to carry messages between our brain and every part of our body.
- Blood circulation: Calcium also helps blood vessels to move blood throughout our body and helps to release hormones that affect many functions in your body.
- Cardiac function: Calcium helps maintain the action of our heart muscle by relaxing the smooth muscles around the blood vessels. Calcium has also been linked to lower blood pressure.
- Improved cholesterol levels: Calcium is also known to improve certain cholesterol levels in the blood.
- Vitamin D: Vitamin D helps our body to absorb calcium.
Those who are lactose intolerant, have milk allergies or simply do not enjoy the taste of milk, can consume alternative options to receive calcium.
Plant-Based Sources
- Leafy Green Vegetables
Leafy greens are excellent sources of calcium, particularly kale, collard greens, and bok choy. These vegetables are also rich in vitamins A and C, providing additional nutritional benefits.
2. Broccoli
Broccoli is a versatile vegetable that is not only high in fiber and vitamins but also provides a decent amount of calcium.
3. Almonds and Almond Butter
Almonds are a great snack and a good source of calcium. Almond butter can also be used as a spread or in smoothies to boost calcium intake.
4. Figs
Dried figs are another tasty and nutritious way to increase calcium intake. A half-cup of dried figs making an excellent addition to a dairy-free diet.
Legumes and Seeds
- White Beans
White beans, including navy beans and Great Northern beans, are high in calcium. These beans can be added to soups, stews, and salads.
2. Chickpeas
Chickpeas, or garbanzo beans, are another legume high in calcium. Chickpeas can be used in various dishes, from hummus to curries.
3. Sesame Seeds and Tahini
Sesame seeds and tahini, a paste made from ground sesame seeds, are rich in calcium. They can be sprinkled on salads, added to smoothies, or used in dressings.
Seafood
- Canned Fish with Bones
Canned fish, such as salmon and sardines, are excellent non-dairy sources of calcium due to their edible bones.
Fortified Foods
- Fortified Plant Milk
Various plant-based milk, such as almond milk, soy milk, and rice milk, are often fortified with calcium. These fortified milk can provide an amount of calcium comparable to cow’s milk. They also come in various flavours and can be used in cooking or baking.
2. Fortified Orange Juice
Some brands of orange juice are fortified with calcium, offering a refreshing way to boost calcium intake.
3. Fortified Cereals
Many breakfast cereals are fortified with essential vitamins and minerals, including calcium. A serving of fortified cereal can contribute significantly to daily calcium needs, especially when combined with fortified plant milk.
Supplements
- Calcium Supplements
For those who find it challenging to get enough calcium from food sources alone, calcium supplements are an option. It’s essential to choose high-quality supplements and consult with a healthcare provider to determine the appropriate dosage and type of supplement.
While dairy products are a well-known source of calcium, there are numerous non-dairy alternatives that can help individuals with dairy allergies meet their calcium needs. Incorporating a variety of these foods into your diet can ensure you receive adequate calcium for optimal health. Whether through leafy greens, fortified plant-based milks, nuts, seeds, legumes, fish, tofu, seaweed, or supplements, there are plenty of ways to maintain strong bones and overall wellness without relying on dairy products.
References:
https://www.canr.msu.edu/news/alternative_calcium_options_instead_of_milk
https://www.webmd.com/digestive-disorders/ss/slideshow-calcium
https://www.healthline.com/nutrition/15-calcium-rich-foods
https://iffgd.org/manage-your-health/diet-and-treatments/calcium-in-non-dairy-foods/
