Milk is advertised as a source of calcium for strong bones. Canadians consumed over 80 L of milk per capita across the nation in 2009 – just under a cup per day. So what about calcium for those of us who have a dairy sensitivity, casein-allergy or lactose intolerance? Many parents become concerned at the prospect of eliminating dairy when it is found to be a trigger for symptoms in their child. Fortunately, there are healthy, dairy-free ways to get your calcium!

Many nutrient-rich, healthy foods contain calcium. Eat a variety of healthy foods to get adequate calcium. Here is a list of foods and their calcium content:

Calcium Content of Foods (in mg)
Vegetables
Acorn squash, cooked: 1 cup -90
Arugula, raw:1 cup – 125
Broccoli, cooked: 1 cup – 180
Chard or Okra, cooked: 1 cup – 100
Collard greens:1 cup – 50
Dandelion greens, raw: 1 cup – 80
Kale, raw:1 cup – 55
Kelp or Kombe: 1 cup – 60
Spinach, cooked: 1 cup – 240

Fruits
Figs, dried, uncooked: 1 cup – 300
Kiwi, raw:1 cup – 50
Orange juice, calcium fortified: 8 oz - 300

Legumes
Garbanzo Beans, cooked: 1 cup – 80
Legumes, general, cooked: 0.5 cup – 15 to 50
Temphe: 0.5 cup – 75
Tofu, firm, calcium set: 4 oz – 250 to 750
Tofu, soft regular: 4 oz – 120 to 390
White Beans, cooked: 0.5 cup – 70

Grains
Cereals (calcium fortified): 0.5 to 1 cup – 250 to 1000
Amaranth, cooked: 0.5 cup – 135
Bread, calcium fortified: 1 slice -150 to 200
Brown rice, long grain, raw: 1 cup – 50
Tortillas, corn: 2 – 85

Nuts and Seeds
Almonds, toasted unblanched: 1 oz – 80
Sesame seeds, whole roasted: 1 oz – 280
Sesame tahini: 1 oz (2 Tbsp) – 130
Sunflower seeds, dried: 1 oz – 50

Fish
Mackerel, canned: 3 oz – 250
Salmon, canned, with bones: 3 oz – 170 to 210
Sardines: 3 oz – 370

Other
Molasses, blackstrap: 1 Tbsp – 135
Soy Milk, calcium fortified: 1 cup – 200 to 400

Calcium is a key nutrient used by every cell in the body. Developing strong bones and preventing osteoporosis is just one of the important reasons to get enough calcium. Calcium regulates the heart rhythm, assists with normal blood clotting, helps muscle and nerve function and is involved in intracellular signalling. If we do not consume enough, our body begins to pull it from our bones. Our needs for calcium change throughout our lives. It is important to understand your needs so you can ensure adequate calcium intake.

o Young Children (1 to 3 years old) – 500 mg
o Children (4 to 8 years old) — 800 mg
o Adolescents and Young Adults (9 to 18 years old) — 1,300
o Adults (19 to 50 years old) — 1,000 mg
o Pregnant and Nursing Women — 1,000 to 1,300 mg
o Senior Adults (50+ years old) — 1,200 mg

Lactose intolerance and other dairy sensitivities are widespread in our population. Through dietary sources, you can still get enough calcium. Find out what your calcium needs are depending on your stage in life. Get your daily calcium needs met by eating a variety of calcium-containing foods. If you are not getting enough calcium through your diet, talk to your naturopathic doctor about supplementation options.

Tara is a naturopathic doctor focusing on women’s health, digestive issues, weight loss, pediatrics and preventative medicine. Using a health history, physical exam and in-house lab testing, Tara seeks the root cause of your health concerns. She uses clinical nutrition, acupuncture & herbs as part of your individualized treatment to promote natural healing in the body. Tara has a keen interest in environmental medicine and teaching wholistic health is her passion in life. For more information, visit www.drtara.ca.