Calcium is probably the first thing people think of if you ask the question 'what nutrients could I potentially be deficient in when dairy free? But it isn't just found in dairy products, and it's totally possible to get enough calcium without cow's milk products.
Calcium is important to maintain strong bones, plus for healthy muscle and nerve function. Daily calcium requirement guidelines in the UK are as follows:
Infants under age 1: 525mg per day
Children age 1-3 years: 350mg per day
Children age 4-6 years: 450mg per day
Children age 7-10 years: 550mg per day
Girls age 11-18 years: 800mg per day
Boys age 11-18 years: 1,000mg per day
Adults (19 years+): 700mg per day
Breastfeeding women: 1,250mg per day
Good sources of calcium
The foods are all good natural sources of calcium - try to include in your meal plans to give the family a natural calcium boost. Always check the nutrition info of the plant-based alternatives such as milk, yoghurt and cheese you're choosing to make sure they're fortified (lots aren't!)
Fortified cereals (e.g. cheerios)
Fortified breads (eg. kingsmill 50/50 vitamin boost)
Sardines
Oranges
Kale & spring greens
Calcium set tofu (avoid if soya free)
Broccoli
Tinned salmon
Chia Seeds
Fortified plant-based milk, yoghurts & cheese (see note above)
Vitamin D
Vitamin D helps to aid the absorption of calcium, so consider adding vitamin D rich sources such as below as well as calcium rich foods.
Good sources of vitamin D
Sunshine!
Oily fish such as salmon, sardines, pilchards, trout, herring, kippers and eel
cod liver oil contains a lot of vitamin D (but don’t take this if you are pregnant)
margarine, some breakfast cereals, infant formula milk and some dairy free yoghurts have added vitamin D
Sources: BDA (association of UK dietitians), NHS
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