without dairy, how to achieve high intake calcium

I am intolerant to dairy itself, rather than lactose. So I have to avoid it, I know when I have eaten something containing dairy as the next day I have cystic acne on my chest or neck. I have had this sort of reaction for about the last 15 years.

For those who don't consume dairy, what do you use to ensure you are getting enough calcium.

My father has osteoarthritis in several joints and I am concerned it is starting in one of my elbows and shoulders. I want to increase my calcium intake for this reason.

thanks

Hi Stef,

There are many other non dairy sources of calcium. I've reversed osteopenia myself on a dairy free diet and training. 

Leafy greens, fish, almonds, figs, chia seeds and sesame seeds are all high in calcium. You can also supplement with bone builder and calcium+vitamin D and K2. You may also consider glucosamine for your joints. 

GST also have a great impact on your bone density  

Hey Stef-- I totally agree with Pauline. The notion that calcium is the most important and only ingredient needed for bone health is a fabrication of the dairy industry. Like so much of the body's nutritional requirements, it's not that simple. We require a host of nutrients on a daily basis to feed our cells --  in this case our bone cells. We not only need calcium, but magnesium, vitamin D3, vitamin K, silicon, boron. They are all needed in the proper ratios to ensure proper nutrition for bone growth and retention. And perhaps best of all, GST is a great form of resistance training that is critical for bone density.

Look at those green veggies… more than any milk can give you  :-) plus they have many more other benefits. 

Vegetables (per cup)

Bok choy (cooked) – 330 mg
Kale – 180mg
Bean sprouts – 320 mg
Spinach (cooked) – 250 mg
Collard greens (cooked) – 260 mg
Mustard greens (cooked) – 100 mg
Turnip greens (cooked) – 200 mg
Swiss chard (cooked) – 100 mg
Seaweed (Wakame) – 120mg
Okra – 130 mg
Broccoli – 45 mg
Fennel – 45 mg
Artichoke – 55 mg
Celery – 40 mg
Leeks – 55 mg

Nuts, nut butters and seeds

Almonds (1/4 cup) – 95 mg
Brazil nuts (1/4 cup) – 55 mg
Hazelnuts (1/4 cup) – 55 mg
Almond butter (1 tbsp) – 43 mg
Sesame seeds (1 tbsp) – 63 mg
Tahini (1 tbsp) – 65 mg

Grains

Cereals (calcium fortified, ½ cup) – 250 to 500 mg
Amaranth (cooked, ½ cup) – 135 mg
Brown rice (cooked, 1 cup) – 50 mg
Quinoa (cooked, 1 cup) – 80 mg

Legumes and beans

Chickpeas (cooked, 1 cup) – 80 mg
Pinto beans (cooked, 1 cup) – 75 mg
Soy beans (cooked, 1 cup) – 200 mg
Tofu (soft or firm, 4 oz) – 120 – 400mg
Tempeh (1 cup) – 150 mg
Navy beans (1 cup) – 110 mg
White beans (cooked, 1 cup) – 140 mg

Fruit (per cup)

Figs (dried) – 300 mg
Apricots (dried) – 75mg
Kiwi – 60mg
Rhubarb (cooked) – 350 mg
Orange – 70 mg
Prunes – 75 mg
Blackberries – 40 mg

Miscellaneous

Blackstrap molasses (1 tbsp) – 135 mg