BEST FOOD SOURCES OF CALCIUM ON A DAIRY-FREE DIET

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A detailed guide with recipes

Calcium

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“Where do I get my calcium from if I can’t eat dairy products?” This is a familiar question asked by those who need to restrict or avoid dairy foods for a number of reasons such as food allergies or uncomfortable gut symptoms such as bloating, diarrhoea or cramps. The aim of this short guide is to provide you with information, ideas and recipes to give you total confidence that you can get plenty of top quality calcium from plants and other non-dairy food sources.

It is a quite common misconception that we need to eat dairy products to obtain our dietary calcium, and some people get quite concerned they will develop a deficiency if they stop eating or reduce dairy. However, this is far from the truth as there are many excellent foods abundant in high quality calcium and other synergistic minerals, many of them are much better sources of calcium than milk and other dairy products. Eating a variety of whole foods is a great way to ensure you get plenty of calcium plus other important nutrients such as vitamins, minerals and fibre.

Calcium is a mineral essential to life. There is more calcium in the human body than any other mineral and it’s required by every single cell in order to function properly. Without calcium we couldn’t move properly because of weak bones, our muscles wouldn’t contract correctly, our blood wouldn’t clot and our nerves wouldn’t carry messages essential to life.

There is approximately 1.2 kg of calcium in the average adult male (women contain slightly less), and 99% of this calcium is found in the bone matrix and teeth. The remaining 1% circulates in the blood and soft tissue where it is absolutely crucial for normal physiological functioning. Recommended daily dietary intake of calcium for different age groups is as follows:

Source: http://osteoporosis.org.au/

Adults • Women: 19-54 years = 800mg/day; 54+ years = 1000mg/day • Men of all ages = 800mg/day

Children • 1-7 years = 700-800mg/day • Boys: 8-11 years = 800mg/day; 12-18 years = 1000-1200mg/day • Girls: 8-11 years = 900mg/day; 12-18 years = 800-1000mg/day

Why do we need calcium on a regular basis in the diet?

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If we don’t get enough calcium from the food we eat, our bodies automatically take the calcium needed from the bones. When the body continues to ‘borrow’ the calcium from the bones more than it replaces it, over a period of years our bones will become weak and break more easily.

On the other hand, factors decreasing absorption of dietary or supplemental calcium include:

It is important to point out that our bones are much more than just providing a structural framework for the body - bone is an active metabolic tissue which is constantly being simultaneously broken down (by osteoclasts) and rebuilt (by osteoblasts) producing about 700mg of calcium exchange per day. It is now known that healthy bones are intimately involved with metabolism, cardiovascular health, immunity, inflammation anywhere in the body and diabetes risk, among others.

To summarise, we need calcium for:

Strong bones, teeth and connective tissue – bone is a major reservoir for calcium and it constantly accepts or releases calcium to the blood as required. Muscle contraction and heart rate – calcium is necessary for muscle contractions including the heart rate and blood pressure. Nerve impulse transmission – calcium is crucial for signalling and nerve impulse transmission in cells. Blood clotting – calcium is a clotting factor necessary for proper blood clotting. Cellular membrane integrity – calcium maintains the integrity of cell membranes and influences membrane permeability in response to hormones and neurotransmitters. Protection against the uptake of heavy and toxic metals such as cadmium and lead.

It’s important to know that we can increase calcium absorption from foods by having:

Adequate levels of vitamin D (at around 120 nmol/L+). Adequate sun exposure – it is essential for production of vitamin D as it is synthesised naturally in the skin when exposed to sunlight. Acidic environment in the small intestine where the calcium is absorbed – therefore sufficient hydrochloric acid in the stomach is very important. Presence of small amounts of fat. Pregnancy (when the requirement increases by 50%), lactation, infancy and childhood (50-60% increase in requirements) reflecting the greater need for calcium at these times. Moderate exercise – especially weight bearing exercise such as walking.

Vitamin D deficiency and low stomach acid, as explained above. For example people taking antacids are prone to having lower calcium levels.

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Fat malabsorption – fat is important for better calcium absorption, therefore low fat products interfere with calcium absorption. Oxalic acid (excessive intake) – found in leafy greens, coffee, tea and chocolate. It binds to calcium forming insoluble molecules preventing its absorption. Phytic acid (excessive intake) – found in grains, it binds to calcium blocking its absorption. Excessive amounts of phosphates in the diet – for example having high intake of soft drinks. Some medications including cortisone, thyroxine, antacids, anticonvulsants, thiazide diuretics, calcium channel blockers, and tetracycline. Ageing – calcium absorption decreases with age due mainly to the impaired digestive system and assimilation, and decreased sun exposure.

It is essential to realise that calcium can only perform its functions if working as part of a hard working ’team’ of other nutrients. These synergistic nutrients include:

Vitamin D3 – vitamin D in adequate levels in the body (i.e. around 120nmol/L+) is critical for bone health because it is vital for the proper absorption of calcium (together with the parathyroid hormone). When vitamin D is deficient, the body will remove calcium from bone to maintain normal calcium blood levels. This causes softening and abnormal bone structure leading to osteoporosis and other imbalances, as explained above.

Vitamin K - vitamin K is needed for the proper utilisation of calcium by our bones. Optimal vitamin K levels can improve bone health and help prevent fractures. Vitamin K plays a vital role in bone remineralisation by working with vitamin D to regulate bone metabolism and calcium balance in the bone.

It also increases bone density in individuals with osteoporosis and can reduce the risk of fractures by speeding up healing. Importantly, vitamin K helps to keep calcium from being deposited into soft tissues such as blood vessels and arteries, making sure calcium goes into bone and teeth instead where it belongs.

Magnesium - magnesium is absolutely essential for the proper bone structure and plays a role in bone metabolism and bone loss. Calcium and magnesium must be in a healthy balance with each other because excess calcium can actually cause weakened bones if there is a magnesium deficiency. If we have inadequate magnesium (and calcium) amount in the body, they will be pulled from our bones weakening them. Some scientists consider magnesium even more important than calcium for good bone health as it is known that magnesium is necessary to convert vitamin D into its active form (calcitriol) so that it can turn on calcium absorption and assimilation.

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Phosphorus – calcium and phosphorus are often found together in the body, especially in bones and teeth as phosphorus is needed for proper bone density and prevention of osteoporosis. Next to calcium, phosphorus is the most abundant mineral in the body. Phosphorus is also required by the body to help balance and use other vitamins and minerals, including vitamin D, magnesium and zinc.

Vitamin C – a deficiency in vitamin C weakens the bone matrix as this vitamin is involved in the production and structure of collagen and connective tissue. Collagen is the major protein in the bone tissue responsible for giving bones their strength and flexibility. Without enough collagen, bones are more brittle and break easier.

Boron – is a trace mineral that increases bone density and strengthens bones by regulating magnesium metabolism.

Omega 3 essential fatty acids - recent research has found that the essential fatty acid called DHA appears to reduce bone loss by slowing down osteoclasts (cells that break down the bone) resulting in the reduction of bone loss and increase of calcium absorption. Omega 3s also increase the amount of calcium absorption, decrease the amount of calcium lost in urine, improve bone strength, and enhance bone growth.

Protein - adequate but not excessive dietary protein supports collagen formation, as bone is mineralised collagen. It also assists with calcium digestion and absorption.

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As mentioned, there are a number of nutrients involved in normal absorption and utilisation of calcium in the body. As such calcium rich foods are not the only foods that can promote bone health, prevent osteoporosis and ensure proper nerve and other functions. A healthy and varied diet rich in fruits, vegetables, proteins, healthy fats and whole grains will ensure we obtain enough calcium as well as ‘companion’ nutrients to be healthy and enjoy our lives!

Dark leafy greens are not only high in calcium and magnesium but also contain a great amount of vitamins such as folate, vitamin C, K, E and betacarotene, many phytonutrients and antioxidants, among others. They are rich in chlorophyll, which alkalises the blood, and fibre that keeps the gut healthy, helps in the detoxification process and lowers cholesterol and blood glucose.

Kale and silverbeet (chard) - kale and silverbeet contain less oxalates (which interfere with our body’s absorption of calcium) than spinach. Silverbeet (chard) is a leafy and colourful vegetable in the beet family. However, while beets are primarily cultivated for their root, the stems and leaves are the best parts of silverbeet.

Best sources are kale, silverbeet, spinach, broccoli, bok choy and fresh herbs such as parsley. It’s important to chew the greens well in order to break down the protective cell wall surrounding all plant cells for better absorption. Fresh green vegetable juices and green smoothies are two great ways of ensuring we are absorbing minerals much better, especially by people with weak digestion.

Top non-dairy food sources of calciumand synergistic nutrients

Leafy greens and vegetables

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Spinach - it is an excellent source of calcium, magnesium and vitamin K. However, it also contains oxalates, compounds that impair mineral absorption. This can be counteracted by having spinach with good sources of magnesium such as spirulina or chlorella.

Parsley - it a source of well absorbed vitamins C and K as well as iron. About 2 tablespoons of parsley per day is all what’s required to get the daily amount of vitamin C.See my parsley tea recipe here:http://naturimedica.com/parsley-tea-secret-glowing-skin-much/

Cabbage - is rich in vitamins K and C, especially fermented cabbage (sauerkraut) contains highly absorbable vitamin C.

Capsicums - rich in vitamin C essential for collagen synthesis.

Celery - is an excellent source of vitamins K, C and folate as well as fibre.

Avocados - rich in healthy fats facilitating calcium absorption, vitamins K, C and E, and minerals including boron and potassium, protein and fibre.

Spirulina - one of the best sources of magnesium. It also contains other nutrients, co-factors and amino acid building blocks that help to make our bones better.

Broccoli and cauliflower - are rich in vitamins C, K, folate, betacarotene, minerals such as manganese and phosphorus as well as fibre.

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Sesame seeds - are the richest sources of plant calcium! Sesame seeds also contain zinc (which helps maintain bone mineral density and prevents osteoporosis), healthy fats and proteins. Unhulled sesame seeds have more than twice the amount of calcium than the hulled variety. The seeds need to be ground (preferably freshly ground just before eating in a coffee grinder) to extract full benefits. Tahini is also a good and convenient option.

Flaxseeds - are high in calcium and plant form of omega 3 fats. Make sure to use freshly ground flaxseeds, as the oil gets rancid very quickly and the refined flaxseed oil (sold in bottles) loses its calcium during processing.

Chia seeds - are rich in plant omega 3 essential fats, high in antioxidants, high in protein and fibre, contain highly absorbable forms of minerals including calcium, phosphorous, zinc, copper and manganese.Check out more details on chia seeds here: http://naturimedica.com/eat-this-chia-seeds/

Nuts and Seeds

Nuts and seeds are excellent sources of bioavailable magnesium and calcium as well as healthy fats and proteins. They also contain ample amounts of boron and manganese, minerals that play a key role in the formation of the bone matrix.

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Almonds - are a good source of magnesium which contributes to bone structure and is involved in over 300 enzyme reactions throughout the body. It’s important to soak the almonds (or any other nuts) in filtered water overnight to extract their full nutritional value by making them easier to digest. After soaking, dry them well in paper towels or in the oven (low temp below 90C) and store in a glass jar in the fridge.

Brazil nuts - they are an abundant source of magnesium as well as selenium. Selenium helps to prevent age related damage and excessive oxidation of our bones, in addition to many other properties including being anticancer, antioxidant, and vital for thyroid health. Eating around 2-3 Brazil nuts per day 2-4 days per week will provide us with a daily requirement of selenium.

Raw pumpkin seeds - are an excellent source of bone building co-factor minerals manganese, magnesium, zinc, copper, and phosphorus that help to keep bones strong and flexible. Pumpkin seeds also contain protein and essential fatty acids. Important: choose raw unsalted pumpkin seeds as the heat of roasting damages the delicate essential fatty acids and excess salt is associated with bone mineral loss.

Fish and fish oils

Fish and fish oils are rich in omega 3 essential fats, calcium, magnesium and other minerals and protein. Eating fish as well as taking fish oils are safe and effective strategies to help reduce inflammation anywhere in the body, provide essential nutrients for the brain and body development and function, among others.

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Wild salmon - omega 3 fatty acids including DHA are abundant in wild salmon. While canned salmon with the bones is a great source of calcium, the canning process depletes other essential nutrients and exposes consumers to endocrine disrupting chemicals such as BPA that can be present in the can lining. Salmon also has good levels of vitamin D, which helps the body utilise calcium and form strong bones. Wild salmon contains a high level of selenium, an antioxidant mineral that works closely with manganese to maintain bone health and integrity. Choose fresh, wild salmon instead of farmed salmon whenever possible.

Sardines (with bones) - are a good source of vitamin D and omega 3 essential fats. The soft bones in canned varieties contain two key bone minerals: calcium and magnesium.

Mackerel, herring and trout - these are some of the richest sources of vitamin D which is needed to optimise calcium, phosphorus and magnesium absorption. They are also a good source of zinc which supports vitamin D functions.

Bone broths

Bone broths are truly beauty foods because they help the body with creating proper structural protein configuration for gorgeous skin and hair.

Bone broths (homemade) - are exceptionally rich in easily assimilated calcium, magnesium, protein and other key minerals and nutrients to support bone health providing building blocks for strong bones. Bone broth is easy to digest and therefore the nutrients are easy to absorb. They are an essential food to heal the gut lining and many digestive problems. Bone broths can be made of animal or fish bones.Click this link for more information and recipes http://www.westonaprice.org/food-features/broth-is-beautiful

Importantly, bone broth also contains proteins that support and heal our connective tissue, including collagen, gelatine, hyaluronic acid, chondroitin sulfate, glycosamino glycans, glycine, proline, calcium, phosphorus and magnesium. These all help with the development and maintenance of healthy joints, bones, ligaments and tendons as well as hair and skin.

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Eggs - organic eggs from pasture-raised chickens. Eggs are one of few foods that contain natural vitamin D. They are also rich in sulphur which has a role the production of collagen in the body. Overall, eggs are one of the most nutrient dense foods available containing 10+ essential nutrients and antioxidants.

Whole grains such as quinoa and brown rice – both are great sources of magnesium.

Quinoa (which is actually a seed) in particular is a very good source of manganese, magnesium, potassium, phosphorus, copper, zinc, vitamins E, B1, B2, B3 and B6. It has more calcium than cow’s milk, is an excellent antioxidant, is rich in dietary fibre and has more iron than any other grain.

Quinoa also contains more protein than any other grain and this is a complete protein, meaning it contains all essential amino acids (they have to be obtained from foods and can’t be produced by the body). The quality of this protein has been likened by the World Health Organisation as being closest to milk.

For more information on this amazing seed click here. http://naturimedica.com/quinoa-the-amazing-and-versatile-quinoa-part-1/

Sea vegetables (seaweeds) - with their rich complex of various nutrients including calcium, vitamin K and iodine, they are an easy and highly beneficial addition to any diet. Use them in cooking (soups or casseroles) or as a seasoning. Examples include arame, kombu, kelp, wakame, dulsie and nori.

A few other suggestions

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RecipesHere is a selection of sample meals containing foods naturally rich in calcium and the synergistic nutrients to provide balanced and highly nutritious meals.

• 2 tablespoons flaxseeds• ½ tablespoon pumpkin seeds• ½ tablespoon sunflower seeds• ½ tablespoon sesame seeds• 200g dairy free coconut yoghurt• 4-5 walnuts halves• 1 piece of fruit (e.g. a handful of blueberries or a cup of paw paw / papaya)• 1 teaspoon maca powder with raw cacao (optional)

Put flaxseeds, pumpkin, sunflower and sesame seeds into a coffee grinder, grind until smooth. Place yoghurt in a bowl, add walnut pieces and the seed mixture. Combine all ingredients, add a bit of water to achieve a creamy consistency. Cut fruit into pieces (e.g. papaya) and add together with blueberries to the mixture either to top it or mix all ingredients together. Sprinkle with maca and/or cinnamon for extra energy boost.

Breakfast

Nuts, seeds, fruit and yoghurt mix

Method

Ingredients (2 servings)

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• 4 boiled organic eggs• 2 red or yellow capsicums• 2 tomatoes• 1/2 zucchini• 3 cups of baby spinach• 3 shallots• Extra virgin olive oil• Salt and pepper

• ½ cup of chia seeds • 1 cup of unsweetened almond milk (or coconut milk)• 1 teaspoon of pure vanilla extract• 1 teaspoon of coconut flakes• Pinch of Celtic salt • ½ teaspoon of raw honey

Pre-heat the oven to 120C. Place chopped up capsicums, tomatoes, zucchini and shallots in a roasting dish. Toss with the olive oil, salt and pepper to mix and coat. Spread in a single layer in the dish. Roast for 30 minutes, stirring occasionally until the vegetables are lightly browned and tender. Hard boil the eggs, peel, cut in half and set aside. In a large bowl add 3 cups of baby spinach, chopped up vegetables, egg halves and serve. Sprinkle with some extra olive oil and a squeeze of lemon.

Lunch

Snack

Roasted vegetable and boiled egg salad

Chia, almond and vanilla pudding

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Method

Ingredients (2 servings)

Ingredients (1-2 servings)

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Put chia seeds in a bowl, pour almond milk over the seeds and then stir until they are all well coated with milk. Add the vanilla extract, honey, salt and mix well. Cover the bowl tightly with plastic wrap and refrigerate for at least 4 hours or overnight, stirring occasionally. For added sweetness, mix in coconut flakes or some fresh seasonal fruit or stewed apples. Sprinkle with nuts and seeds plus cinnamon or raw cacao bits.

Method

• 1 cup quinoa rinsed and drained• 2 cups water• 2 tbsp of olive oil• 1 medium onion, finely chopped• 2 cloves garlic, finely chopped• 400g zucchini coarsely grated• 500g orange sweet potato, cooked and mashed• 4 eggs• 1 cup grated cheese• 1-2 tomatoes thickly sliced• Celtic salt and freshly ground pepper

Preheat the oven to 180C. Place quinoa in a small saucepan with water, bring to the boil, reduce the heat and simmer for 10 minutes or until all the water is absorbed. Heat the oil in a small frying pan and sauté the onion until soft and golden then place it in a large bowl. Add the cooked quinoa, garlic, zucchini, sweet potato, lightly beaten eggs, cheese, salt and pepper and mix to combine. Pour the mixture into a greased ovenproof dish and arrange the slices of tomato on top. Bake for 30-40 minutes until the pie is set and browned on the top. Serve with a green salad.

Dinner

Sweet Potato and Zucchini Pie (vegetarian)

Method

Ingredients (4-6 servings)

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• 5 tablespoons of almond meal• Around 1 tablespoon of raw honey• 1-2 scoops of protein powder (optional)• 1-2 teaspoons of organic unsulphured molasses (or to taste)• 1 teaspoon of cocoa powder (optional)• Pinch of cinnamon

Grind 10 tablespoons of sesame seeds (organic, unhulled), then add the following:

Mix all ingredients, adjust consistency as needed to form little balls – add a bit of water if required. Coat with coconut, nuts or cocoa powder. Keep in the fridge for up to a week. Have 2-3 per day as a dessert/snack. Adding one banana (mashed until almost liquid) will further enhance the flavour. Experiment with proportions and ingredients to find the best combination for you.

Dessert

Sesame Bliss Balls

Method

Ingredients (for around 20 balls)

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Naturimedica is a naturopathic health and wellbeing centre established by Joanna Sochan, a Sydney based Naturopath, Herbalist and Nutritionist. Joanna is committed to helping her clients transform their lives by becoming healthy and well naturally. She established Naturimedica to provide health and wellbeing solutions in a supportive environment, and to make available important health information that may not be readily accessible from conventional sources and the media. With an online resource as well as a natural medicine clinic, Joanna’s aim is to make natural good health available to everyone, wherever they happen to be. She has a passionate belief in the butterfly effect – that small changes can have far-reaching effects. Individuals empowered to make positive changes on a personal level can lead to healthier families, communities and, in time, a healthier planet.

Joanna Sochan is a university trained Naturopath, Herbalist and Nutritionist. While she recognises and respects conventional medicine, Joanna sees exciting potential for a natural approach to work either alongside conventional medicine or on its own, as required by clients and their circumstances. This method ensures her clients obtain benefits of both worlds. Nutrition is a major factor in shaping health in both the short and long term and, as such, it is the foundation and starting point of all Joanna’s treatments.

Here is Joanna’s personal motto:

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Get in touch or visit Joanna’s website for more health and wellness information and tips

Having assisted many individuals in regaining their health, she believes that care, respect and empathy are as important in healing as any scientific tools, as is taking the time to listen to their story. She specialises in treating adrenal fatigue (burnout), digestive problems, insulin resistance and diabetes, high blood pressure and cholesterol, and weight loss.

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