Having dairy issues can easily send you running for the calcium supplements, or worse, doing without. So how important is dairy to our health? Milk may be the first thing we remember drinking as a child, most likely with each meal. Today, the reality is that more and more people have trouble digesting dairy. In many cases it goes hand in hand with gluten intolerance, where people have an issue with both. Dairy is thought of as our main source of calcium which is critical to building healthy bones and teeth starting with childhood throughout our adult lives. But is it the best choice for everyone?
First let’s look at some of the pros and cons of dairy. It can help build strong bones and teeth while lowering risks of bone diseases like Osteoporosis as we age. However, if we take in too much high fat dairy, our risks for heart disease and some cancers may increase. It can also leave you feeling very uncomfortable if your body doesn’t tolerate dairy products. So where else can we get our calcium intake without resorting to supplements?
Leave the dairy isle and head on over to the produce! Dark leafy greens, broccoli, and Bok Choy are just a few of the many good sources of calcium at 75-100 mg per serving. In addition to these, beans (legumes) have a high amount, and firm tofu (organic) comes in at 253 mg per serving, a quarter of an adult daily requirement!
Ideally, if you can tolerate dairy, get calcium from several of these sources throughout the day to help balance it out. But if dairy doesn’t agree with you, there are plenty of options to build your daily supply naturally. In addition to the ones I mentioned, you can find drinks that are fortified with calcium like orange juice and some non-dairy milk options. Remember, that vitamin D is an important component to helping your body absorb calcium, so getting plenty of sunshine is key!
Your challenge; on your next trip to the market, see what calcium rich foods you can add from the produce and legume section.
