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Dairy Free Food’s High In Calcium
I can’t tell you how many times I’ve been asked ”so what do you do for calcium if he can’t have dairy?” I know It shouldn’t but this question really annoys me! My son can’t have dairy because he is allergic, we didn’t have the luxury to choose whether he has dairy in his diet or not. I think it’s the feeling of having to explain ourselves ‘once again’ that irritates me. Another question I dread is ‘so what happens to him if he has dairy?’ I’ve learnt if I start my answer telling them about the blood in his nappies then they suddenly don’t want to know anymore 🙂
It’s great that people show an interest and I know their intentions are good but it’s just so draining at times especially when I am still getting up during in the night, having to keep a food/symptom diary and go over and over everything with various medical professionals. Some days I just don’t want to explain how I get enough calcium into my sons diet or list his many symptoms of cow’s milk protein allergy to be told they know someone who is lactose intolerant when it is not the same !
I wanted to share with you all, the top foods that are high in calcium so when you get asked this (annoying) question you can quickly inform the person that dairy is not the only source of calcium and easily list the foods which are also high in calcium so they needn’t worry about your little one 🙂
If you’re new to being dairy free then you may get some ideas from this list about the foods you can include in your little one’s diet to make sure it includes enough calcium intake.
It is recommended that older people have a calcium intake of 1500 mg per day. The daily recommended calcium intake according to age, as recommended by the National Osteoporosis Society, is as follows:
|Age||Daily Calcium Intake|
|up to 12 months||525mg|
Milk and dairy foods are excellent sources of calcium but many dairy free foods are also high in calcium – often because it has been added during production.
Non-Dairy Sources of Calcium
The following are foods that have a high calcium content
|Food||Calcium content per 100g/100ml|
|Calcium enriched soya milk, oat milk, hemp milk, coconut milk, almond milk, hazelnut milk||120mg|
|Chick peas (raw)||160 mg|
|Soya beans (raw)||240 mg|
|Red kidney beans||100 mg|
|Orange juice with added calcium||100mg|
|Instant porridge 40g made with calcium enriched plant/nut milk||600mg|
|Calcium enriched bread||240mg per thick slice|
The calcium information above is taken from Allergy UK’s website and was last updated in 2012.
Try these amazing chocolate cupcakes made using ground almonds.
I hope you find this list of dairy free calcium foods useful, for dairy and soya free recipes straight to your inbox plus free printable allergy cards, subscribe to our monthly newsletter below.
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