Get Enough Calcium Without Dairy
October 4, 2008 by Carolin
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Many people are for different reasons avoiding dairy. But dairy is an important source of calcium 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 calcium.
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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Nice article, if a bit short. The amounts those products needed to get the required amount of Ca is a good advertisement for supplements.