Non-dairy sources of calcium
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Global Non-Dairy Calcium Sources
Non-dairy sources of calcium are important in many cultures where dairy is not a traditional part of the diet. In Asia, common non-dairy calcium sources include grains, vegetables, legumes, and fish with edible bones. Special foods like soups made with vinegar-soaked bones and preserved eggs are also significant, especially for postpartum women. In Africa, wild greens and even insects contribute to calcium intake. In some Latin American countries, tortillas made from corn soaked in calcium hydroxide are a key source. These examples show that non-dairy calcium sources vary widely by region and tradition, and can play a major role in meeting calcium needs where dairy is less common .
Plant-Based Calcium: Content and Bioavailability
Many plant-based foods contain calcium, but the amount and how well the body can absorb it (bioavailability) differ. Some green leafy vegetables like kale and certain grains such as finger millet are excellent sources, with kale providing even more bioaccessible calcium than milk. Fortified white bread is also a strong source due to added calcium carbonate. Other moderate sources include wholemeal bread, beans (like chickpeas and kidney beans), broccoli, cabbage, and almond drinks. However, foods like spinach, tofu, dried figs, and tahini have low calcium bioavailability because of compounds like oxalates and phytates that block absorption. Fortified plant-based beverages often have low bioavailability as well, suggesting that not all fortified foods are equally effective 26.
Non-Dairy Calcium in Popular Diets
Some popular weight-loss diets restrict or eliminate dairy, making non-dairy calcium sources essential. For example, the Paleolithic diet relies on non-dairy foods for up to 93% of its calcium, while the Mediterranean diet gets about 61% of its calcium from non-dairy sources. However, these diets often do not meet recommended calcium intakes, highlighting the need to carefully plan for adequate calcium when dairy is limited or excluded .
Comparing Non-Dairy and Dairy Calcium
While dairy foods are often the richest and most reliable sources of calcium, non-dairy foods can contribute significantly, especially when chosen carefully. Some non-dairy foods provide less calcium per serving and may have lower absorption rates due to natural compounds that interfere with calcium uptake. Fortified foods and supplements can help, but they may not fully replace the benefits of naturally calcium-rich foods 26.
Conclusion
Non-dairy sources of calcium are diverse and can be important for people who do not consume dairy. The best non-dairy sources include certain leafy greens (like kale), grains (such as finger millet), fortified breads, legumes, and traditional foods like bone-based soups and calcium-treated corn products. However, the amount of calcium and how well it is absorbed can vary widely. Careful selection and, when needed, fortification or supplementation are important to ensure adequate calcium intake for bone and overall health, especially in diets low in dairy 1256.
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CHAPTER 3:Food Sources of Calcium Vary by Ethnicity and Geography
Calcium sources vary globally, with dairy being the top source in some regions and nondairy sources like grains, vegetables, legumes, and fish playing important roles in achieving adequate calcium nutrition.
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