Having a really hard time meeting calcium requirements

argentnox
argentnox Posts: 1
in Food and Nutrition
I can meet my other requirements no problem, and I can stay at or under my calories for the day (1200). However, I'm doing well to even get to half of my daily calcium intake.

I'm mildly lactose intolerant, so I can't drink milk (I hate it anyway). I can eat cheese, but there are so many calories! Yogurt is alright, but I can't really eat more than one serving of it a day. That doesn't get me to enough.

I LOVE spinach, but I'd have to eat it all day long for it to be enough calcium by itself.

I much prefer to get my nutrients from foods rather than a supplement. I'm not big on the binders, etc.

I do jog 1-6 miles 2-3 times a week, which I know will help bone density. However, as a biologist, I know very well that calcium is not just for bone density. It's used in the blood, brain, and muscles, among other things. Therefore, I worry about not getting enough.

Any ideas?

Replies

  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Are you just relying on the calcium counts in the database? because many of the foods in it won't have that amount of detail.

    Broccoli and sesame seeds, soy milk, molasses, tofu, and fish like sardines or salmon are all good sources.
  • cedexvegan
    cedexvegan Posts: 20 Member
    Take a peek here. I am vegan and that is a challenge for me as well....just a matter of planning ahead. Some days I get it...some days I don't.

    http://www.livestrong.com/article/232757-calcium-rich-foods-for-vegans/
  • erin4609
    erin4609 Posts: 131 Member
    Almond milk. It has sooo much calcium. I like unsweetened vanilla.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    I just take a supplement.
  • nomoredoughnuts
    nomoredoughnuts Posts: 130 Member
    I would definitely not rely on the database here as most of the time the calcium content is missing.

    Almonds are the best for calcium (almond milk, almond butter, whole almonds) but here's a little idea of what else you could eat:

    http://24.media.tumblr.com/7092aa914971ebf30d645d9a5a08967c/tumblr_mjo0fgr8HV1qese7mo1_1280.jpg
  • melb_alex
    melb_alex Posts: 1,154 Member
    Almond Milk!!
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Almond milk, soya milk most brands have the same if not more calcium than dairy. Bok choy, broccoli, kale, basically all leafy greens, watercress, almond, homous, molasses
  • littlebudgie
    littlebudgie Posts: 279 Member
    Most of the things that I thought of have already been mentioned in here, but canned salmon with the bones left in is a surprisingly good source of calcium!
  • JessHealthKick
    JessHealthKick Posts: 800 Member
    my main sources are broccoli, spinach, cheese and soymilk + normal milk :) make sure you have enough vitamin D though, otherwise your body won't be able to absorb the calcium at all. I take a supplement for that as I don't like the idea of having to lie in the sun every day (damage skin, higher chance of skin cancer) to meet the requirements
  • cedexvegan
    cedexvegan Posts: 20 Member
    Almond milk. It has sooo much calcium. I like unsweetened vanilla.

    That is what I drink too...and use for my smoothies, etc. It is very good! I used the unsweetened original (no vanilla). 45g of calcium per 8oz serving.

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