Calcium plays many important roles in the body such as building strong and healthy bones, aiding muscle contraction, nerve conduction and maintaining healthy cells.
Dairy is often considered to be a rich source of calcium and often the one most people think of when asked about calcium. But this valuable mineral can be obtained from a number of non-dairy sources and it is useful to obtain it from different sources.
The recommended daily intake for calcium varies accross the lifespan.
|1-3 years – Girls and boys||500mg/day|
|4-8 years||700 mg/day|
|12-18 years||1300 mg/day|
|19-50 years – Males and females||1000mg/day|
|51 plus – Females||1300 mg/day|
|51-70 – Males||1000mg/day|
|71 plus – Males||1300 mg/day|
10 ways to increase your calcium intake without having to rely on dairy products include the following:
- Kale (raw) 100g = 205mg
- Tofu 100g = 150mg
- Soy Milk 100ml = 140mg
- Broccoli 75g = 75mg
- Edamame 75g = 50mg
- Kidney Beans 75g =205mg
- Almonds 25g =50mg
- Baked Beans 1 Cup = 154mg
- Blackberries 100g = 35mg
- Leeks 50 mg =30mg
This article was authored by Jan Caton Bachelor of Health Science – Naturopathy. Jan is the director, owner and naturopath at Magnolia Apothecary.