No dairy? Need calcium? No problem!

It’s a scenario that has become more common to many of us. You have just found out that you or a loved one cannot eat dairy. So many questions and fears arise, with one of the most common fears being unable to get enough calcium from your diet.

It’s a scenario that has become more common to many of us. You have just found out that you or a loved one cannot eat dairy.

So many questions and fears arise, with one of the most common fears being unable to get enough calcium from your diet.

Without dairy in your diet where do you get calcium? Can you get enough calcium to be healthy?

The answer is YES.

It is true that dairy products have a large amount of calcium in them, however, you can absolutely get enough from non-dairy sources as well.

So how much calcium do you need?

It varies depending on your age, gender and whether a female is pregnant or breast-feeding.

If you are a male or female (who is not pregnant or nursing) between the ages of 19 – 51 years old, it is recommended that you get 1200mg of calcium per day.

For women who are pregnant, breastfeeding, or postmenopausal, the calcium requirement increases to 1500mg per day.

Below is a quick comparison of some dairy and non-dairy sources of calcium you can integrate into your daily diet.

Dairy foods that contain calcium include:

• 8 ounces of plain low fat yogurt = 415 mg

• 1.5 ounces of partly-skim mozzarella cheese = 333 mg

• 1.5 ounces of cheddar cheese = 307 mg

• 8 ounce of non-fat milk = 299 mg

• 1 cup of 1 per cent cottage cheese = 138 mg

Non-dairy foods that contain calcium include:

• 1 cup of sesame seeds = 900 mg

• 1 cup of almonds = 660 mg

• 8 ounces of cooked soybeans = 450 mg

• 1 cup of cooked bok choy = 330 mg •l Sardines, canned in oil, with bones, 3 ounces = 325 mg

• Soymilk, calcium-fortified, 8 ounces = 299 mg

• 6 ounces of calcium-fortified orange juice = 261 mg

• 1 cup of cooked spinach = 250 mg

Does this surprise you?

As you can see, it is evident from the above comparisons, that getting enough calcium from non-dairy sources is very realistic and easy to do.

Suffering through health problems arising from dairy intake just to get enough calcium is unnecessary.

If you or someone you know cannot eat dairy, I suggest talking to your naturopathic doctor to ensure that you are eating a properly balanced diet for your specific dietary allergies/intolerances.

Dr. Shane Johnson ND was born and raised in Red Deer and is the owner of Aspire Natural Medicine. He completed his naturopathic medical training at Bastyr University, and is among only a handful of naturopathic doctors in Alberta to complete an additional one-year residency in family medicine. For more detailed information on naturopathic medicine, visit www.aspiremedicine.ca. To learn more about the dairy-free lifestyle, check out some additional nutritional resources from Dr. Johnson available at aspiremedicine.ca.

Just Posted

Updated: Red Deer welcomes 2019 Canada Winter Games Team Alberta

About 250 Alberta athletes are participating in the Games

Syrian immigrants feel welcomed

Winter Social held at Festival Hall to promote multiculturalism

Small group rallies with pro-immigration message

Group wanted to counter misinformation on United Nations migration agreement

Trump says ‘things are going very well’ with North Korea

WASHINGTON — President Donald Trump said Saturday that “things are going very… Continue reading

NDP won’t stop until Trans Mountain is built, says minister

Deron Bilous speaks at Red Deer chamber luncheon

VIDEO: Students in MAGA hats mock Native American at Indigenous Peoples March

Diocese in Kentucky says it is investigating the matter, caught on video by onlookers

CONSUMER REPORT: What to buy each month in 2019 to save money

Resolve to buy all of the things you want and need, but pay less money for them

Anxiety in Alaska as endless aftershocks rattle residents

Seismologists expect the temblors to continue for months, although the frequency has lessened

Women’s March returns across the U.S. amid shutdown and controversy

The original march in 2017, the day after President Donald Trump’s inauguration, drew hundreds of thousands of people

Kriechmayr edges Swiss favourite Feuz to win WCup downhill

WENGEN, Switzerland — It takes a special run to beat Switzerland’s best… Continue reading

WestJet plane heading to Victoria slides off Edmonton runway, no injuries

EDMONTON — A WestJet plane has slid off an icy taxiway at… Continue reading

Sam Bennett scores twice, Flames beat Red Wings 6-4

Flames 6, Red Wings 4 CALGARY — Sam Bennett scored twice including… Continue reading

Rare ‘super blood wolf moon’ takes to the skies this Sunday

Celestial event happens only three times this century

Most Read