Dairy is an excellent source of calcium, but what if you don’t eat dairy, or need to avoid it due to an intolerance? There are plenty of other sources of calcium, but you might need to make a little extra effort to ensure you are getting sufficient amounts.
Tinned fish containing bones: Probably the highest source of calcium, not surprisingly, comes from bones themselves! Try some tinned sardines or tinned salmon with bones for your lunch a couple of times per week.
Almonds: almonds are a good source, include a small handful with a piece of fruit for a snack or get a good quality almond butter. Ground almonds are excellent for baking with too.
Sesame seeds: Sprinkle sesame seeds into your muesli or porridge and over salads. Coat a fillet of tuna or salmon in sesame seeds, or strips of lean beef for a stir fry. Dip slices of apple into tahini, a sesame seed paste, which is also found in hummus or baba ghanoush.
Green leafy vegetables: kale, spinach, pak choi and also broccoli are good sources of calcium. Include these in green smoothies, lightly steam or add to curries, casseroles, stir-frys, soups or pasta dishes.
Fortified foods: Tofu is usually fortified with calcium and soy beans contain some calcium naturally. Alternative milks such as almond, coconut, rice, oat or hazelnut milks are also fortified with calcium and make a great substitute.
Supplements: If you wish to take a calcium supplement, ensure that you take calcium in the form of citrate. Calcium citrate is more easily absorbed by the body than calcium carbonate, especially if you have any digestive difficulties.
More to bones than calcium…
Calcium is essential for bone health of course. It has been the poster child for bone health, but we also need plenty of magnesium, vitamin D, boron and zinc amongst others to ensure that our bone density is maintained. If you are thinking about your bone health, consider getting your vitamin D tested and supplement accordingly. Magnesium and zinc deficiency are also very prevalent. You can get levels of all of these essential nutrients tested at our clinic. Book a consultation with us today on 01-4020777 to review this with our nutritionists.
If you are worried about or have been diagnosed with osteopenia or osteoporosis, join us for our day long workshop this Saturday 28th February. We will be joining with PhysioFusion for a day of nutrition and specialist exercises for osteoporosis. For more information or to book online, click here, or call us on 01-4020777.