How to Meet Your Calcium Needs When You Don't Eat Dairy

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By Amanda Strosahl
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Meet Your Calcium Needs When You Don't Eat Dairy

Adult humans need between 1,000 to 1,300 mg of calcium per day. For dairy eaters, this amount is easily achieved by means of a couple glasses of milk, a little yogurt and some ice cream for dessert. Non-dairy eaters have to work a little harder at it. How can those allergic to dairy, lactose intolerant or Vegan meet their calcium needs?

Difficulty: Moderately Easy

Instructions

Step 1

Eat calcium fortified food products:
Ready-to-eat cereals
Soy milk
Orange Juice
Tofu, firm
Tofu, soft
Instant Oatmeal
Some breads
Step 2

Eat calcium rich meats (vegans move on to step 3)
Sardines
Pink Salmon (with bones)
Ocean Perch
Blue Crab
Clams
Rainbow Trout
Step 3

Eat vegetables high in calcium:
Collard greens
Spinach
Turnip greens
Kale
Okra
Beet greens
Chinese cabbage
Broccoli

It is important to note that spinach has a high amount of oxalic acid, which reduces calcium absorption. While it is high in calcium, you will need to eat larger amounts of it to equal the calcium intake of other foods.
Step 4

Eat legumes:
Soybeans
Cowpeas
White Beans
Black Beans
Navy Beans
Step 5

Eat other calcium rich foods:
Blackstrap Molasses
Almonds
Pistachios
Sunflower seeds
Raisins
Step 6

Get enough Vitamin D. Vitamin D plays an important role in calcium absorption. The body produces Vitamin D when exposed to sunlight and absorbs it through various foods, such as eggs, fish and fortified cereals.
Step 7

Do not consume items that interfere with calcium absorption. Salt, caffeine, and alcohol can increase calcium loss and reduce calcium absorption. It is best to limit the intake of these substances. They do not have to be completely given up, just use them in moderation. A single cup of coffee or two cups of tea per day has been shown to have little to no negative effect on bones in people who have adequate calcium intake.
Step 8

Exercise to help the body absorb calcium from eating calcium rich foods and build stronger, healthier bones. It is important for everyone, dairy eaters and non-dairy eaters alike, to do some form of weight bearing exercise daily, such as walking, running, dancing and aerobics. Swimming and bicycling, while very healthy activities, are non-weight bearing and should be practiced in combination with a weight bearing exercise of some kind.
Step 9

Take calcium supplements if you are concerned eating calcium rich foods alone is not enough to provide adequate amounts of calcium. Not all calcium supplements are created equal. It is recommended to ask a doctor or pharmacist for help when deciding on the best calcium supplement to use.