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Those looking to make the move to a Paleo Diet often question the nutritional value of “this way of eating.” One of the assumptions is that, without dairy foods included, the overall diet will be very low in calcium. I recently created a comparison of a day’s worth of meals on the USDA recommended dietВ versus a Paleo diet for children so that we can have real numbers to view first-hand.
We can see in a day’s worth if USDA meals that the RDA is slightly exceeded at 123%, while the Paleo diet (PD) comes a lot closer than parents might assume at 90%. If you are lactose intolerant, wish to follow a strict Paleo diet, or find that dairy just isn’t an ideal food choice for you for a myriad of reasons (from allergies to proper handling of the animals providing the milk) obtaining calcium from other sources may be a good idea. Yep- this is a topic I discuss often with clients and at my seminars, especially since many of the items high in calcium are also high in magnesium. Loren Cordain published an article a few years ago showing that you can absolutely get all the nutrients you need across the board from a diet free of grains, legumes, and dairy. One of the best ways to get calcium on a Paleo diet is to make an old fashioned bone broth, preferably from the meaty bones of grassfed animals.
I’m pregnant with #3 while on paleo and trying to feed a 3 yr old and 1 yr old (and hubs) on the same diet. A common criticism of the paleo diet is that it doesn’t provide an adequate amount of dietary calcium. Calcium is the 5th most abundant element in the body, residing in our skeleton as well as blood and tissues.
Calcium deficiency can lead to osteoporosis – weak and brittle bones –which is caused by the body using the calcium from bones when it notices that not enough is circulating through the system.
Most people don’t get enough calcium, and not because they don’t consume enough dairy or other calcium rich foods or supplements, but because their bodies lack essential supporting vitamins and minerals for proper absorption. Calcium works best when combined with other nutrients that work in synergy to build and maintain strong bones – I call them calcium friends.
One thing to keep in mind is that calcium and magnesium can compete for absorption with one another if taken in doses higher than 250 milligrams each. Other factors that can reduce calcium in your bones include high salt diet, too much fibre, too much caffeine (more than six cups per day), excessive alcohol, smoking and low levels of physical activity. It’s always better to get calcium from real food than from supplements because you will consume other nutrients along the way and the dietary calcium is more easily digested. Dairy products are without a doubt the highest source of calcium and often contain other nutrients required for better absorption, such as vitamin D. However, it has also been reported that consuming too much calcium from dairy alone can reduce its absorption, and often only 25-35% of the mineral is used by the body as a result. Logistically, it’s a lot easier to use a combination of dairy and non-dairy food sources to get your daily intake of calcium as it’s easier to mix things up.

1) Cooking vegetables will remove any present phytates that can prevent calcium absorption, which is important for tubers and some greens like broccoli and green beans. 2) Nuts and seeds are high in calcium but they are also high in phytates so it’s best to soak and roast prior to eating, especially pumpkin seeds, sesame seeds, almonds and brazil nuts.
3) Canned sardines and salmon are very high in calcium but most of it comes from the bones. Including dairy in your diet is a personal choice and depends on your sensitivities to lactose (sugar) and casein (protein) in milk and whether you have gluten intolerance as dairy cross-reacts with that.
Having said that, you can get most of the calcium without dairy but you have to be very good at planning to make sure your daily intake is always adequate.
Hey Sonia, from the research that I have done myself I can say that bone broth is definitely rich in minerals, including calcium, but I don’t think that 1 cup would cover daily calcium requirements. The Ist thing anyone on aВ  paleo diet meal plan might think about calcium shortcomings has to do is to eat foods rich in Vitamin D first.В  This vitamin is important for greater calcium intake by the person, so consuming reasonable amounts of it ensures that humanВ  bodyВ  processВ  calcium sources moreВ  effectively than otherwise. The considerable amounts of protein in the paleo diet meal planВ  also help with this, as it prevents hyper insulin aemia: this means that calcium is more effectively consumed due to reduced calcium loss involving excretion. Now suppose you are wondering about the origins of calcium expose to people on a paleo diet menu, you must be aware that there are quite a manyВ В  of them.В  Beginning with nuts, for example, you get nuts such as almonds that can supply as much as 75 mg of calcium per ounce.
Also, you must  include  low carb  fruits  as a  critical part of your paleo diet menu, in order to meet  your calcium requirements. Now, I wasn’t specifically searching for calcium-rich foods when I calculated this day, but you can see how a child can easily come close to the RDA for calcium without a DROP of dairy in his or her daily diet.
Wanted to add that magnesium may actually overlap some functions with calcium, and those individuals with sufficient magnesium intakes can actually require less calcium in their diets than those who are magnesium deficient. It was a little low in calcium, but he explains that the amount of veggies & fruits that would be consumed would provide enough alkalinity to offset the acidity of the animal protein, and ultimately people following a paleo diet will *retain* a lot more of the calcium they ingest.
Phytates or phytic acid is an anti-nutrient found in grains and legumes (not a problem for paleo folks), В seeds, nuts and some vegetables.
You need plenty of fruit and vegetables high in alkaline-forming minerals such as potassium (basically to maintain a neutral PH level) В to enable bones to hold on to calcium. As a safe guard, I take a little bit of calcium, magnesium and vitamin D supplements on days I’m too busy or lazy to think about what foods I need to have on my plate to get the right amount of each. Please let me know if you need a list of references as I’ve used quite a few sources of information and this is already quite long.
Spinach,asparagus,broccoli ,cauliflowers, kale, , andВ  are all good origins of calcium in the vegetable group of an elegant paleo menu.

Bananas, Avocados, Rhubarb, apples, -a great many fruits area actually quite high in calcium and  must be a vital part of your paleo diet menu. That said, even at 90% of the RDA, the amount of calcium that’ll be absorbed by the child’s body is likely going to be much higher since the cofactors for calcium absorption are higher across the board in the PD day.
And of course, like you said, the phytic acid load of a typical Western diet (grain heavy) means that people aren’t *absorbing* anywhere near as much calcium as they think.
You will wind up with a delicious broth that is full of calcium, magnesium,and many other minerals, along with natural gelatin, bone marrow, and other nutrients.
I honestly don’t think I was actually intaking that much more calcium before starting to eat paleo.
I recommend that people eat a whole foods diet rich in a variety of plans and animals and avoid foods that disturb normal blood sugar levels and digestive process (grains, legumes, pasteurized dairy and sugar). The body binds phytates to calcium as well as other minerals, which prevents their absorption. Vitamin and mineral cofactors required for calcium absorption include Vitamin D (56% in Paleo vs 12% in USDA) and Magnesium (103% in Paleo vs 87% in USDA). It is highest in dark leafy greens and nuts that are infrequently consumed in a Standard American Diet. Having been allergic to cows milk all through my childhood, although mostly ok these days with dairy, milk has never really figured big in my diet.
In this post I want to go over calcium basics, why we need it, where we get it and how we make sure our bodies make the best use of it.
In fact, your body has a hard time absorbing large amounts of calcium all at ones so it’s always better to split your daily dose between meals rather than trying to get most of it from one dish. Soaking, aslo known as ‘activating’, nuts and seeds and cooking vegetables removes most of the phytates, making the calcium and other minerals more available to the body. And based on a few recent studies, there is a chance of calcification of coronary arteries in susceptible individuals. So, by allowing a child to eat a diet that is not only fairly high in calcium from non-dairy sources but also providing balanced nutrition to allow for the absorption of calcium, it’s clear that the need for dairy in the diet as a calcium source is overstated and inaccurate.
If anything I might be consuming MORE calcium now because I’m more conscious than before.

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Comments to “Paleo diet calcium sources”

  1. LadyWolf:
    Did not encounter common sports.
  2. surac:
    Sugar intake for maintaining or gaining strength you think that cavemen were not.