Getting Your Calcium without Dairy

If you're vegan, lactose-intolerant, or just don't like the taste of dairy products, you'll be happy to know there are other ways to get calcium, which is essential for the human body. Dr. Michal Gilon, a clinical dietitian, and Tami Adib, a clinical nutritionist from Clalit Health Services, recommend various ways to obtain calcium.

Why Do We Need Calcium?

Calcium is a vital mineral for our bodies, both in our youth and later in life. In cases of calcium loss, bone tissue becomes more porous and therefore weaker. This is a natural process as we age, but in certain situations, it's accelerated and causes greater harm to bone mass. A lack of calcium is one of the factors that can lead to calcium loss (osteoporosis) and exacerbate the condition.

How to Prevent Calcium Loss?

If you don't consume dairy products, there are other ways to get calcium into the body, such as eating more calcium-rich foods, according to the following list:

Vegetables
Especially green vegetables like spinach, cabbage, kale, turnip greens, okra, broccoli, green onions, celery, fennel, Brussels sprouts, lettuce, asparagus, and kohlrabi.

Legumes

White beans, black-eyed peas, chickpeas, peas, lentils, tofu, soy spreads, and calcium-fortified soy beverages.

Fruits

Kiwi, prickly pear, raisins, papaya, oranges, dried figs, dried apricots, blueberries, and grapefruits.

Fats

Nuts, almonds, pistachios, tahini - preferably from whole sesame, halvah.

Bread and Grains

Barley and oats..

Non-Vegetarians can also benefit from the high calcium content in sardines, fresh or canned..

Calcium Absorption Inhibitors

Many calcium-rich foods, like whole grains, legumes, nuts, and spinach, also contain phytates and oxalates, which inhibit calcium absorption in the body. This means that although these foods have relatively high calcium content, their absorption may be less efficient. However, in a dairy-free diet, they are major sources of calcium, and it's important to remember that some calcium does get absorbed.

You can improve absorption with foods rich in Vitamin C, like tomatoes, peppers, cabbage, citrus fruits, kiwi, and passionfruit. Also, soaking legumes, whole grains, and seeds can help improve the absorption of essential minerals.

What Else Affects Calcium Absorption and Bone Health?

• Physical activity is crucial for strengthening bones.
• Smoking reduces bone density.
• Vitamin D is essential for calcium absorption and storage in the bones.