'Can I get enough calcium without eating dairy products?'
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Q: When I was a child I refused to drink milk or eat cheese, but now I am getting older I worry about osteoporosis. Although I have made a conscious effort to increase dairy products in my diet, they make my facial skin go bright red and flaky for a few days. Before a major event I like to avoid dairy for two weeks beforehand, to avoid having a skin flare-up. Do we need calcium every day and am I damaging my bones by taking a two week break from dairy every two months? Also, would it be possible to eliminate dairy altogether and still be able to achieve the recommended amount of calcium? I'm not sure I can manage eating tinned sardines every day though. Ally, 25. |
our online advisors reply:
It is important for the health of bones to eat calcium-rich foods regularly. Building up strong bones early in your life is an important factor in preventing osteoporosis. Having a low intake for a day or two is unlikely to be a problem, but the long breaks you are taking are not a good idea. It's worth remembering that, on average, dairy products contribute more than half the daily calcium intake in the UK.
Fortunately, it is possible to eliminate dairy products altogether and still achieve the recommended amount of calcium. Foods such as green leafy vegetables, dried figs, sesame seeds and nuts (especially almonds) are all calcium-rich. One source that's easy to forget is tap water – as long as you have hard water in your area (the sort that makes the kettle fur up).
Soya products are a very valuable non-dairy source of calcium, and there's a soya alternative for most dairy products. Soya milk often has extra calcium added. Tofu has a lot of calcium too, though different brands have different amounts. The precise amount will be printed on the label.
Some other foods are fortified with calcium. By law, millers have to add calcium to white and brown (not wholemeal) flours. It's also possible to buy fortified fruit juices and mineral water now – again, check the label.
You're right that sardines are high in calcium. That's because you eat the softened bones. The added bonus is that they also contain omega-3 fatty acids, which are beneficial to the circulation and the heart, and vitamin D, which is important for the absorption of calcium. I can understand that you don't want to eat them every day, but sardines can be very useful in the diet of a non-vegetarian who wants to avoid dairy products.
Strengthening the bones and reducing the risk of osteoporosis is not just about calcium intake. Smoking and excessive alcohol can both be damaging to bones. Exercise is important too, and it needs to be the sort that involves making your bones bear the weight of your body. Activities like brisk walking, running, aerobics and racquet sports do this. Swimming is excellent for general health, and for people who already have osteoporosis, but it isn't weight-bearing.
The National Osteoporosis Society has more information about preventing osteoporosis. There is a free leaflet about calcium and bone health that you can download. As well as a long list of calcium-rich foods it gives details of the recommended daily intake of the mineral. You can also order a booklet called Diet and Bone Health.
It is possible to buy calcium tablets, but these shouldn't be necessary for you. If you do want to consider supplements I would recommend that you visit your GP first for more advice. Don't forget that there is a recommended upper limit for calcium intake too. It would be easy to exceed this if you started taking calcium tablets.
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