THANKS TO EMMA, SHE HAS STARTED A LIST OF CALIUM RICH FOODS THAT ARE NON DAIRY. So many of us that are dealing with kids that cannot have dairy or even soy, there are ways to increase calcium in the diet.
**** PLEASE ADD TO THE LIST TO KEEP IT GOING ****
Could this be a sticky, people could then add to this? As a mum of an MSPI toddler who is still only just tolerating hidden dairy, I think it is useful to have a list of dairy free calcium rich foods, as seen below
at the bottom is a list of calcium requirements for different ages too
hope this helps some people xx
Please note, not all these foods are suitable for babies and young children
Speciality foods Carrot juice, fresh 57
Fish, canned salmon eaten with bones 440
Fish, canned sardines or mackeral eaten with bones 569
Molasses, blackstrap 2820, 176.2 per tablespoon
Molasses, unsulphured 672, 42 per tablespoon
Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon
Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon
Soy beverage, unfortified 9.8
Soy beverage, calcium-fortified variable, check nutrition information; approx 200
Tofu, firm, prepared with calcium 1721
Tofu, regular, prepared with nigari, 260
Vegetarian support nutritional yeast, variable, check nutrition information
Dark green leafy vegetables Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bioavailable calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium
cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10
Sprouts soy 50
mung 35
alfalfa 25
Sea vegetables (seaweed)(dried powdered form)
nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000, 62.5 per tablespoon
Beans and Peas (cooked, ready to eat)
navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20
Grains tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50
Seafood raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000
Seeds almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260
The following
herbs contain variable amounts of calcium:
borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock
Calcium Supplementation: If you do not consistently get enough calcium from the food alone, consider using a calcium supplement. Take calcium supplements with meals, preferably in powder forms, for best absorption. Take enough calcium to make up the difference you are receiving from your diet and
the following table, depending on your age group. infants 600 mg/day.
children (up to 10 years old) 800 mg/day
teens 1200 mg/day
adults (to age 35) 1200 mg/day
adults (35-50) 1000 mg/day
post-menopausal women 1500 mg/day[/b][/color]
