QuestionHello,
Thank you for volunteering!
I would please like to know if you can tell me how to make sure I'm getting enough calcium with a no dairy diet. Note that I would not like to drink soy milk on a regular basis because of the phytoestrogens.
I also wonder if your able to answer the actual daily amount of calcium for a 21 year old that doesn't consume dairy or too much meat. I say this because I think the numbers I have seen before (1000-1500mg) are taking into consideration people who DO consume dairy, but the thing is dairy takes calcium out of your bones! Do you know if these numbers take that into account?
If yes, would you think I am able to lower that daily amount since I wouldn't be leaching as much?
Thank you very much,
Kristina
AnswerDear Kristina,
I do not believe that dairy takes calcium out of your bones. I'm not sure where you heard this, but I'm willing to bet it was sponsored by PETA, a radical group that protects all things animal and is against consuming any animal products--they say things as ridiculous as "your doctors just tell you to drink milk so you will be sick and have to see them so they can make more money".
If you have a dislike or allergy to dairy I suggest you try a calcium supplement. Viactiv chews are tasty little caramel squares you can enjoy after each meal to get in a good amount easily. These are carried in most drugstores, as well as other brands of calcium tablets you can take daily.
Some good dietary calcium sources are spinach and broccoli, sardines or salmon with bones, and fortified orange juice and breakfast cereals.
Basically if you are consuming no dairy it's likely you'll need a supplement to reach the recommended intake for your age.
There are studies that show you can lose calcium from your bones when you eat an excessive amount of protein on a daily basis, or when you have a high intake of soda, which contains phosphorus. Keeping these to a reasonable intake and exercising regularly will help keep your bones stronger.
