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.
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