Category: Calcium Without Dairy

How green vegetables stack up against dairy, calcium supplements and Fosamax

4/21/2014

Here's an article that a friend passed along to me by a physician, Dr. Fuhrman, about nutritional approaches to protecting our bones. The article also lists calcium content of various foods, recommends weight bearing exercise (literally, by wearing a weighted vest), and lists some of the side effects of bisphosphonate drugs, such as Fosamax and Boniva.

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Beyond milk: how to get calcium if you are dairy-free

2/16/2014

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Guest blogger Katie Hansen shares how to get calcium if you have dietary restrictions, such as dairy-free, gluten free, and meat-free.

Here are some foods that are rich in calcium that I include in my diet on a regular basis:

1. Canned Salmon: When it has bones included, this easy to prepare food is full of calcium! I use it to make salmon loaf with rolled gluten free oats and veggies, or stick some in a gluten free tortilla for a quick and tasty lunch.

2. Leafy greens: While a fiber restriction prevents me from munching these whole, I regularly include them in smoothies or make fresh fruit and veggie juice with oranges (also a source of calcium :)), carrots, and mixed greens.

3. Firm tofu: This is something that I can enjoy in small amounts, so I will use olive oil and cornstarch make "crispy tofu" and veggies in my cast iron pan for lunch about once a week.

4. Almond butter: Another staple for my daily smoothies, almond butter is a delicious source of protein as well as calcium and goes with so many things.

Other dairy, gluten free sources of calcium that do not work for me but would be great additions for those with fewer restrictions include beans, especially white beans and black eyed peas, blackstrap molasses, and dried figs.

I also take a calcium citrate supplement, with a magnesium supplement, a multivitamin and a vitamin D supplement daily to make sure I am getting the remainder of my daily calcium requirement.

Katie Hansen, M.S.W., is a veterinary technician and lives in Seattle with her husband, Jim, and their two dogs.

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How green vegetables stack up against dairy, calcium supplements and Fosamax

Beyond milk: how to get calcium if you are dairy-free

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