Here on the Free Form Fitness blog we have talked a lot about the importance of certain vitamins and minerals. One of the most important minerals that should be consumed in regular quantities is calcium. With a growing population of individuals presenting with dairy sensitivities and intolerances, calcium is no longer as easy to get into the diet as it once was. There is also increasing evidence that consuming dairy products regularly can lead to unwanted weight gain, skin problems like acne, and gastrointestinal disturbances.
So this week we are not only going to shed a light on the importance of calcium for a healthy lifestyle, but we are also going to share with you where you can get it from that doesn’t involve dairy!
Calcium Benefits
Calcium is considered a macromineral for humans because we need in quantities as high as 1g per day. It’s main regulatory function in the body is to help maintain healthy bones and teeth, and help delay the onset of osteoporosis, a debilitating disease that causes the bones to become porous and weak.
The recommended daily intake for calcium is as follows:
700mg for children ages 1-3 years old
1000mg 4-8 years old and ages 19-50
1300mg for individuals aged 9-18
1200mg for men older than 70 and women older than 50
Women who are pregnant should have 1300mg of calcium daily and infants should have around 200-260mg
99% of the 1-2kg of calcium in the body is found in the bone tissue. The rest is found in the bloodstream and helps with cell signalling.
Calcium Deficiency
Although rickets is most commonly linked to a vitamin D deficiency, calcium is closely linked to vitamin D in the body and therefore a deficiency in calcium can also lead to rickets. Some other minor symptoms of calcium deficiency are numbness or tingling fingers, muscle cramping, poor appetite, weak or brittle fingernails, difficulty swallowing, fainting or lethargy. In extreme cases a calcium deficiency can cause mental confusion, irritability, depression and anxiety; tooth erosion, insufficient blood clotting, growth and development delays, and heart problems including abnormal blood pressure and heart rhythms.
Dairy-Free Calcium Sources
For starters, there are a ton of ways to enjoy all of your favourite products and get a healthy dose of calcium. There are juices, cereals, breads, and non-dairy milks like rice and almond milk that are fortified with calcium. This makes it really easy to get your daily dose of calcium.
If you are looking for more whole food sources of calcium then here is a short list of food and their calcium content to help you make that choice.
Canned sardines: 38%
Cooked soybeans: 18%
1tbsp of poppy seeds: 126mg or 13%
1C Wing Beans: 244mg or 24%
1C white beans: 13%
22 almonds: 8%
Whey Protein: 200mg or 20%
Cooked Collard greens: 266mg or 25%
So whether you are lactose intolerant, or are just trying to cut back on your consumption of dairy products, you now have options to obtain adequate amounts of calcium to keep your body working optimally!
