Calcium: Nondairy sources
I am in my seventh week of pregnancy. Dairy products are not my cup of tea. I am trying to find some nondairy foods that contain lots of calcium. Do you have any suggestions?
Question:Sue Gilbert
Sue Gilbert works as a consulting nutritionist. For many years she worked with Earth's Best Organic Baby Food, integrating nutrition and... Read more
You are smart to be looking for good sources of calcium. It will play an important part in your health and that of your baby. If you are not a big dairy person, then I do suggest you think about taking a calcium supplement. Talk to your midwife or doctor about it to get a supplement that they recommend. Be sure to avoid calcium supplements from "natural" sources, particularly oyster shells since they may be contaminated with lead. Also, look for foods that are calcium-fortified. There are several brands of orange juices on the market that are now fortified and several varieties of ready-to-eat cereals, such as Total. If you don't like milk, just eat the cereal out of hand, like crackers or snack mix. Dry carbohydrates are often good at calming any morning sickness as well. Many soy milks are calcium-fortified, and tofu that has been precipitated with calcium will also be a good source. Check the ingredient and nutrition label.
The following link, Good Vegan Calcium Sources, has some good suggestions for nondairy foods that contain calcium. Just keep in mind that the calcium from plant sources is generally not as well absorbed as calcium from dairy products -- other ingredients in the plant may interfere with calcium uptake. None the less, some calcium is better than none.
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