The calcium question for plant based or dairy-free living is one that emerges often.
So we’ve put together some tips to help ensure you are on the right track to sourcing your daily calcium needs regardless of whether you are following a dairy-free, vegan or plant-based lifestyle.
Milk, cheese and other dairy products are the first thing we think of as foods that are high in calcium. It is instilled into us from a young age that you must drink milk in order to get the calcium required for strong health bones.
However, there are other options to help you get the required calcium if you follow a plant based or dairy free lifestyle.
There is an abundance of plant based food that are high in calcium including:
- Leafy greens like broccoli, spinach, bok choy.
- Soy products like tempeh and tofu
- Nuts and seed like sesame seeds (and tahini), Brazil nuts, and almonds.
Many plant based, dairy free alternatives are fortified with calcium to ensure that an adequate intake is met. These include soy milks, other dairy free milks, vegan cheeses, and some breakfast cereals and fruit juices.
If you find that you are not consuming enough of these foods then you may need to supplement.
My Favourite calcium supplements include:
- Fusion Calcium Advanced – a highly bioavailable calcium plus vitamin D to strengthen bones and aid the treatment and prevention of osteoporosis.
- Herbs of Gold – this supplement is especially good. It contains calcium K2 with D3 – an innovative calcium supplement, specifically formulated with menaquinone 7 (vitamin K2) and vitamin D3 for optimal bone health.
- Green Nutitionals Green Calcium – a naturally derived calcium which comes in powder and capsule form. This product also contains all of the co-factor nutrients, which are helpful for bone health.
Apart from Bone Health there are other things that calcium is important for.
Calcium can be helpful in improving blood pressure, preventing cardiovascular disease and even preventing type 2 diabetes.
We recommend that you speak with one of our in-store professionals or your health care provider if you have any questions about your calcium intake.
By Danielle Reed – Nutritionist