MILK-FREE SOURCES OF CALCIUM FOR OSTEOPOROSIS PREVENTION

Getting enough calcium helps build strong and dense bones during childhood and keep them healthy after young adulthood.

Essentially, calcium from the food we eat is deposited into bones helping them grow and strengthen. Bones develop at a rapid pace during childhood and slow down or stop after young adults. Each day, we lose calcium through skin, hair, nails… but our bodies cannot produce new calcium. Therefore, the only way is getting calcium from our daily diets. Dairy products such as low-fat and non-fat milk, yogurt and cheese are rich in calcium. However, those who are prone to milk allergies during the peak bone-building years, especially young children need to consume calcium from other sources. Other milk-free foods which contain calcium such as some green vegetables, cereals, soymilk…may match the requirements.

Recommended calcium intakes

Below is the Dietary Reference Intake for calcium among all age groups according to the Institute of Medicine.

Infants

Birth- 6 months: 210mg per day

6 months- 1 year: 270mg per day

Children/ Young adults

1-3 years: 500mg per day

4-8 years: 1,000mg per day

9-13 years: 1,300 mg per day

14-18 years: 1,300 mg per day

Adults

19-50 years: 1,000mg per day

50+ years: 1,200mg per day

Pregnant or Lactating

18 years or younger: 1,300mg per day

19-50 years: 1,000mg per day

How much do I need to match the calcium in cow’s milk?

Below is a list of calcium- containing milk-free foods and the amount we’ll need to eat to match the calcium content of cow’s milk of 8-ounce glass.

Food	Amount to equal 300mg calcium
Sardines canned in oil	3 ounces
Calcium-fortified orange juice	1 cup
Tofu, firm made with calcium sulfate	½ cup
Salmon canned	3 ounces
Fresh turnip greens	1½ cups
White bread	4 slices
Fresh kale	1½ cups
Hummus	2½ cups
Sesame seeds	4 tablespoons
Pinto beans canned	3 cups
Blackstrap molasses	2 tablespoons
Broccoli	7½ cups
Bok Choy	4 cups
Okra	4 cups
Tofu, soft made with calcium sulfate	1 cup

If you have trouble getting enough calcium from what you eat, you may need to take a calcium supplement. However, it is advisable to check with a nutrition expert who can assist with a meal plan than can cover your needs.