When I tell people I don’t eat dairy, the overwhelming response I get is “But…how do you get your calcium?” I swear, the Diary Farmers of America’s “Got Milk?” campaign has to be one of the most successful marketing campaigns ever. It’s a common belief that milk is the best or only way to get calcium in your diet – but there’s more calcium in a serving of vegetables than there is in a glass of milk (especially skim or 2%, which most people drink). Going vegan or dairy free doesn’t mean your diet will lack of one of the most important minerals in our bodies.
In fact, there is more calcium in the body than any other mineral, as it makes up our bones. Calcium has several important functions, including:
- helping to build strong bones and teeth
- regulating muscle contractions, including heartbeat
- ensuring that blood clots normally
Adults need 700mg of calcium a day.Taking high doses of calcium (over 1,500mg a day) could lead to stomach pain and diarrhea. A lack of calcium could lead to a condition called rickets in children or osteoporosis in later life.
Women are the most at risk of developing osteoporosis later in life and need to make sure they consume enough calcium to avoid bone damage and rickets.
|Food||Calories in 100g||Amount of Calcium in 100g||100 Calorie Serving|
|Low Fat Yogurt||63||183mg||159g|
|Extra Firm Tofu||91||175mg||110g|
|Green Snap Peas||42||43mg||240g|