Non-Dairy Sources of Calcium
Dairy products and calcium do not prevent stress fractures, according to a new study published in Archives of Pediatrics and Adolescent Medicine. Researchers followed adolescent girls for seven years, tracking their diets, physical activity, and stress fractures. Girls consuming the most dairy products and calcium had no added protection. In fact, among the most active girls-exercising more than one hour per day-those who got the most calcium in their diets (coming mostly from dairy products) had more than double the risk of a stress fracture, compared with those getting less calcium. Researchers found that vitamin D intake did help cut risk. Girls getting the most vitamin D had half the risk of a fracture, compared with girls getting less vitamin D.
Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.
For information about nutrition and health, please visit www.pcrm.org/.
Non-Dairy Sources of Calcium
See the calcium rich foods listed below for ideas.
Non-Dairy Calcium Sources
Misc
Molasses, black strap 2820 mg or 176 mg per tbs
Sesame butter/tahini from hulled seeds 315 mg or 19 mg per tablespoon
Dark green leafy vegetables
cooked turnip greens 450 mg
cooked bok choy 330 mg
cooked collards 300 mg
cooked spinach 250 mg
cooked kale 200 mg
parsley 200 mg
dandelion greens 150 mg
Seaweed
Nori 1,200 mg
Beans and Peas (cooked, ready to eat)
navy beans 140 mg
pinto beans 100 mg
garbanzo beans 95 mg
lima, black beans 60 mg
lentils 50 mg
Grains
tapioca (dried) 300 mg
quinoa, cooked 80 mg
corn meal, whole grain 50 mg
rye flour, dark 40 mg
oats 40 mg
whole wheat flour 50 mg
Seafood
oysters 240 mg
shrimp 300 mg
canned salmon eaten with bones 440 mg
salmon with bones 490 mg
mackerel with bones 600 mg
sardines with bones 1,000 mg
Seeds
almonds 750 mg
hazelnuts (filbert) 450 mg
walnuts 280 mg
sesame seeds (whole, unhulled) 2,100 mg
sunflower seeds 260 mg
Dairy products and calcium do not prevent stress fractures, according to a new study published in Archives of Pediatrics and Adolescent Medicine. Researchers followed adolescent girls for seven years, tracking their diets, physical activity, and stress fractures. Girls consuming the most dairy products and calcium had no added protection. In fact, among the most active girls-exercising more than one hour per day-those who got the most calcium in their diets (coming mostly from dairy products) had more than double the risk of a stress fracture, compared with those getting less calcium. Researchers found that vitamin D intake did help cut risk. Girls getting the most vitamin D had half the risk of a fracture, compared with girls getting less vitamin D.
Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.
For information about nutrition and health, please visit www.pcrm.org/.
Non-Dairy Sources of Calcium
See the calcium rich foods listed below for ideas.
Non-Dairy Calcium Sources
Misc
Molasses, black strap 2820 mg or 176 mg per tbs
Sesame butter/tahini from hulled seeds 315 mg or 19 mg per tablespoon
Dark green leafy vegetables
cooked turnip greens 450 mg
cooked bok choy 330 mg
cooked collards 300 mg
cooked spinach 250 mg
cooked kale 200 mg
parsley 200 mg
dandelion greens 150 mg
Seaweed
Nori 1,200 mg
Beans and Peas (cooked, ready to eat)
navy beans 140 mg
pinto beans 100 mg
garbanzo beans 95 mg
lima, black beans 60 mg
lentils 50 mg
Grains
tapioca (dried) 300 mg
quinoa, cooked 80 mg
corn meal, whole grain 50 mg
rye flour, dark 40 mg
oats 40 mg
whole wheat flour 50 mg
Seafood
oysters 240 mg
shrimp 300 mg
canned salmon eaten with bones 440 mg
salmon with bones 490 mg
mackerel with bones 600 mg
sardines with bones 1,000 mg
Seeds
almonds 750 mg
hazelnuts (filbert) 450 mg
walnuts 280 mg
sesame seeds (whole, unhulled) 2,100 mg
sunflower seeds 260 mg
