Calcium From Plant Foods

Calcium From Plant Foods

Can’t tolerate or don’t want to eat dairy? Many traditional societies have been dairy free, yet existing reports don’t suggest higher rates of bone fractures. Just ensure that you get enough plant sources of calcium on your plate.

Sue RaddMar 20, 2023, 12:38 AM

How much do you need?

Daily calcium recommendations vary between countries and depend on your diet and lifestyle. The World Health Organization (WHO) recommends a minimum of 400–500 mg daily to prevent osteoporosis (Australia recommends 1000 mg). WHO also points out that high amounts of animal protein in Western diets might outweigh the positive effects of calcium intake on calcium balance.

Eight dairy-free tips to boost your calcium   

Calcium is abundant in certain plant foods and it will add up during the day.

If you’re still struggling to get enough calcium, look for fortified products, which are readily available in some countries, or take a supplement. But beware that excessive calcium may raise the risk of heart disease, prostate cancer and kidney stones.

Also avoid or limit salt, caffeine and alcohol, and don’t smoke. Finally, get enough exercise and sun exposure for vitamin D.

More Articles

TEN COMMANDMENTS

Jun 20, 2023

TEN COMMANDMENTS

The Ten Commandments

BATTLE OF THE WEDGETAILS

Comparing one of the wonders of nature to a marvel of human engineering.

LOS DESAPARECIDOS: MOTHERS OF THE DISAPPEARED

Mothers throughout human history have fought hard to protect those they love. What can this “mother-love” teach us about God?

PASSIVE VAPING—TIME WE SEE IT LIKE SECONDHAND SMOKE AND STAND UP FOR THE RIGHT TO CLEAN AIR

Though debate continues about vaping, its safety and efficacy as a quitting aid, we cannot wait for years, to see the full effects of passive vaping.

YOU ARE A DIRT CREATURE

If I were to ask, “who are you?” what would you say? Perhaps you’d start with your name, your family of origin or your cultural identity. If pushed, maybe you’d identify with your religion (if you have one) or social group. Answering such a question is also heavily influenced by your family of origin and the community you grew up in. But one of the most important factors I’ve found in self-identity are the stories we tell about ourselves.