Are you someone who excludes dairy products from your diet? If so – then I’m sure you’ve been asked “where do you get calcium from?” I don’t love this question because it assumes that dairy is the only reliable source of calcium – which is not the case. You can absolutely meet your calcium needs eating a plant-focused diet. However, knowing which plant-based foods contain calcium – and what portions are needed to meet your daily target is key. In this article I am going to explain why calcium is important – and provide you with a few strategies to ensure you are meeting your daily target.
What is calcium and why is it important?
Let’s start off with a little calcium 101. Calcium is a mineral and is the most abundant mineral in our body. Most of our calcium is stored in our bones and teeth. In addition to its role in building strong bones, it also has important functions for our blood vessels, cell metabolism, muscle relaxation, etc.
How much daily calcium do you need?
There is no universal consensus on what the adequate intake of calcium is. For example, the recommendations in Canada for adults between the ages of 19-50 is 1000mg per day. In the UK, the recommended daily intake is 700mg.
Taking all of this into account – I suggest my clients meet the Canadian recommended daily allowance.
So, as I mentioned – if you are between the ages 19-50 – your daily target is 1000mg per day. Women over the age of 50 and men over the age of 70 need to aim for 1200mg.
1000-1200mg sounds like a high number – but I promise you it’s easy to achieve provided you design your diet to include adequate calcium sources.
Are plant-based sources of calcium absorbable?
Calcium in plant sources is just as absorbable as the calcium in milk. However, it is important to be aware that the absorption of calcium varies between plant-based sources. I often hear “I eat a ton of spinach” and while I think spinach is wonderful and should be included in the diet often – the calcium in spinach in NOT that absorbable. Here’s why: oxalates.
Oxalates inhibit the absorption of calcium. For example, 1 cup of cooked spinach provides ~250mg of calcium – but due to the presence of oxalates we only absorb 5 percent of this. This also is true to other high oxalate greens like Swiss chard and beet greens.
In addition to oxalates – we also need to think about vitamin D. Vitamin D works to enhance the absorption of calcium in our gut. So, being low in vitamin D will impact the amount of calcium you absorb from your food.
5 tips to help you meet your calcium needs:
1. Include fortified plant-based milks.
Fortified plant-based milks are a great way to “bullet proof” the diet. 1 cup of fortified plant-based milk can contain ~300mg. So, just 1-2 cups per day can help get you to your target.
If you do decide to include a plant-based milk – make sure to read the label and ensure calcium has been added. Not all plant-based milks are fortified and it’s important to be aware of this.
2. Get familiar with low oxalate greens and add them into your daily diet.
Low oxalate greens high in calcium include broccoli, kale, Chinese greens, bok choy, Napa cabbage, mustard greens, turnip greens, and watercress. Just 1 cup of cooked kale provides you with ~120mg. So the next time you’re making a stir fry consider tossing this in for a little calcium boost!
3. Start including calcium-set tofu.
Not only is tofu a great source of protein but it also provides calcium! Typically a ½ cup serving will provide you with approximately 200-400mg of calcium. The amount is highly variable so make sure to check the label
4. Include more legumes in your diet.
There are many reasons to include more legumes in your diet – and here’s another. White beans, kidney beans, navy beans, chickpeas and edamame will provide you with some calcium. For example, adding ½ cup white beans to a salad will provide you with ~95mg calcium.
5. Make your snacks calcium-rich! Nuts, seeds and fruit all make delicious and healthy snacks – and can be a great way to sneak calcium in throughout the day. Some ideas below:
- ¼ cup almonds with one orange (provides ~170mg of calcium)
- Piece of sprouted grain bread with 2 tbsp. almond butter (~110mg of calcium)
- 5 dried figs (~70mg of calcium)
Does calcium alone guarantee strong bones?
The short answer to this is no. While calcium is absolutely a critical component to building and keeping strong bones – we need to recognize that there are many other nutrients and lifestyle factors at play here and it is a team effort.
Want to learn more? Or need help designing a diet that ensures you are including all the bone building and preserving nutrients? Book in with me for a one-on-one consultation where we will take a deep dive into your diet and ensure you are meeting your daily targets and if not – build strategies to do so.
