Calcium
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Calcium is very important for dairy free diets!  We try to keep lots of calcium rich foods in our diets and supplement with the unflavored Calcium Powder from Kirkman's.  Calcium supplements should not exceed the amount listed below for age groups.  It should be taken in at least 2 servings throughout the day.  The Food and Nutrition Board of the National Academy of Sciences recommends:

age 1-3: 500mg daily

age 4-8:  800mg daily

age 9-18:  1300mg daily

adults:  1000mg daily

Where do you find calcium on a dairy free diet?  These numbers have been culled from many places - the amount of calcium is approximate, but this gives a good starting point.  There are many other calcium rich foods out there too - just search the internet or look at books on osteoporosis.

  • salmon (canned with bones, 3oz) 200mg
  • sardines (canned with bones, 3 oz) 350mg
  • canned shrimp (3 oz) 35mg
  • turnip greens (1 cup) 165-200mg
  • collard greens (1 cup) 357mg
  • bok choy (1 cup) 158mg
  • broccoli (1 cup) 90mg
  • dandelion greens (1 cup) 147mg
  • mustard greens (1 cup) 103mg
  • kale (1 cup) 180-200mg
  • white beans (1 cup) 130mg
  • almonds (1 oz) 80mg

*****Spinach, swiss chard and rhubarb have calcium, but we are not able to use it.