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Get Enough Calcium Without Dairy

By Carolin 

Many people are for different reasons avoiding dairy, it can be an or a choice to follow a diet.. But dairy is an important source of and we need to make sure we get enough of it. Here I’m going to show you what other sources you can eat to get your full intake of .

Our body’s are not very efficient in taking up the calcium in milk. Only 1/3 of the calcium is actually used in the body. The RDI of calcium is around 1000 mg for an adult. If we take in account the calcium we actually use we must drink almost 1 quarter gallon or 1 liter each day.

Calcium from vegetables are easier for the body to take up. There we use about half of the calcium.
Still we need a lot of vegetables or seeds to cover the full RDI of calcium.

This table displays how many pounds of a certain product that is needed to the full RDI of calcium.

1300 mg RDI for ages 9 – 18 1000 mg RDI for ages 19 – 50 1200 mg RDI for people over 51 years
Kale 0.7 0.5 0.6
Broccoli 1.8 1.3 1.6
Almonds 1.8 1.4 1.7
Chinese cabbage 2.2 1.7 2.0
Sesame seeds 3.4 2.6 3.2
Brussels sprouts 4.1 3.1 3.7
Cauliflower 5.3 4.0 4.9

The same table, only this time in grams.

1300 mg RDI for ages 9 – 18 1000 mg RDI for ages 19 – 50 1200 mg RDI for people over 51 years
Kale 315 242 290
Broccoli 797 613 735
Almonds 839 649 774
Chinese cabbage 1006 774 929
Sesame seeds 1552 1194 1432
Brussels sprouts 1845 1419 1703
Cauliflower 2390 1839 2206

Remember that vitamin D also is very important for healthy bones.

Source RDI: About.com

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Comments

5 Responses to “Get Enough Calcium Without Dairy”

  1. Fitness Equipment Guru Blog » Blog Archive » The Importance of Vitamins and Minerals on October 7th, 2008 10:50 am

    [...] to popular belief, calcium and vitamin D are NOT the same things. Calcium is a mineral known for promoting strong bones and teeth. It also supports your body’s nervous [...]

  2. Why to Drink Milk | YourNaturalWellness.com on October 8th, 2008 6:52 pm

    [...] couple of days ago I published a post how to get enough calcium without dairy. How about [...]

  3. Why to Drink Milk | Wellness 24 Blog on October 19th, 2008 7:59 pm

    [...] sure that you get enough calcium and vitamin B12. A couple of days ago I published a post how to get enough calcium without dairy. How about B12? Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of [...]

  4. Why to Drink Milk | Skin Care Blog on October 21st, 2008 7:06 pm

    [...] sure that you get enough calcium and vitamin B12. A couple of days ago I published a post how to get enough calcium without dairy. How about B12? Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of [...]

  5. Greg on November 1st, 2008 10:37 pm

    Nice article, if a bit short. The amounts those products needed to get the required amount of Ca is a good advertisement for supplements.

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