This page provides a list of foods that contain the necessary calcium to maintain a healthy diet for kids and adults especially those who have a milk free diet.
Milk is rich in protein, calcium and vitamins A and B and it is important to insure inadequate intake of these elements when on an dairy-free diet. Sardines are rich in calcium, Soya is rich in protein, and other foods of importance in a dairy-free diet are potatoes, vegetable oil and fish. Cod liver oil or fish oils are rich in vitamin A. Calcium is found in sardines, watercress, figs, rhubarb, almonds and other nuts. Fresh fruit and vegetables are a good source and vitamins and minerals (especially important for children for the formation of strong, healthy teeth and bones).
There are a number of other milks that are available that may be substituted for cow's milk when baking or cooking. The type of substitute used will depend on the type of food it is used for. Soya milk is a popular alternative to cow's milk.
Rice milk is good for drinking and putting on cereal. It can also be used when baking or as a thickening agent. In some recipes water, broth, or juice can be substituted for the cow's milk. Sometimes, a milk allergic person can use goat's milk or soy milk. Both of these milks, however, are also very allergenic. In fact, most people allergic to cow's milk are also allergic to goat's milk.
Persons with lactose intolerance should only use milk if treated with Lactase Enzyme liquid and should never use untreated goat's milk as it also contains lactose. Lactose is present in all animal's milk.
Calcium is essential for the growth and repair of bones throughout life. In the middle and later years, a shortage of calcium may lead to thin, fragile bones that break easily (a condition called osteoporosis).
The UK Department of Health recommended Reference Nutrient Intake (RNI) for calcium is as follows. The RNI is a daily amount that is enough or more than enough for 97% of people.
|
Age / Sex
|
Calcium Requirements
|
| Infants & children, depending on age | 350-550 |
| Teenage Girls | 800 |
|
Teenage Boys |
1000 |
| Adult Man & Woman | 700 |
| Breast-feeding woman | extra 550 |
The table below provides a list of food that contains calcium and its quantity
| Type of food | Calcium Content |
| Broccoli (cooked 1 Cup) | 94-177mg |
| Chinese Cabbage (cooked 1 cup) | 158mg |
| Collard Greens (cooked 1 cup) | 148-357mg |
| Kale (cooked 1 cup) | 94-179mg |
| Oysters (raw 1 cup) | 226mg |
| Salmon canned with bones | 167mg |
| Sardines 100g | 371mg |
| Shrimp canned 100g | 98mg |
| Molasses 2 tbsp. | 274mg |
| Tofu processed with calcium salts, 100g | 225mg |
| Parsley 50g | 100mg |
| Dried figs 40g | 100mg |
| Almonds 42g | 100mg |
| Brazil nuts 60g | 100mg |
Some
vegetables that are high in calcium (Swiss chard, spinach, and rhubarb,
for instance) are not listed in the table above because the body
cannot use their calcium content. They contain substances called
oxalates, which stop calcium absorption. Calcium is absorbed and
used only when there is enough vitamin D in the body. A balanced
diet should provide an adequate supply of vitamin D. Sources of
vitamin D include eggs and liver. However, sunlight helps the body
naturally absorb or synthesize vitamin D, and with enough exposure
to the sun, food sources may not be necessary. Some people with
lactose intolerance may think they are not getting enough calcium
and vitamin D in their diet. Consultation with a doctor or dietician
may be helpful in deciding whether any dietary supplements are needed.
Taking vitamins or minerals of the wrong kind or in the wrong amounts
can be harmful. A dietician can help in planning meals that will
provide the most nutrients with the least chance of causing discomfort.
There are a number of other milks that are available that may be substituted for cow's milk when baking or cooking. The type of substitute used will depend on the type of food it is used for. Rice milk is good for drinking and putting on cereal. It can also be used when baking or as a thickening agent. In some recipes water, broth, or juice can be substituted for the cow's milk. Sometimes, a milk allergic person can use goat's milk or soy milk. Both of these milks, however, are also very allergenic.
Food intolerance is the inability to completely break down food resulting in cramps, bloating, wind, diarrhoea etc. Lactose Intolerance (milk) is the most common form and affects half the world population. Food Allergy is not Lactose Intolerance. A guide is provided.
Food allergy is caused when the immune system mistakenly responds to food proteins thinking they are harmful substances. Symptoms include vomiting, itching, rash, and hives. Allergies in children are very common, but treatment with digestive enzymes may prove very helpful.
In Coeliac Disease, gluten causes damage to the small intestines, however, more people are wheat sensitive. This shows negative in blood tests. Read how to diagnose and avoid false negative screening results.
Baby colic is very distressing to both the baby and the parents. However, studies conclude that half the babies suffer due to lactase deficiency. This is easily treated by neutralising milk with lactase enzyme.
Medical studies confirmed 50% of patients diagnosed with Irritable Bowel Syndrome may in fact be Lactose Intolerant. Omitting dairy products from their diet, or treating it with enzymes has helped them start a new life. Since IBS symptoms are similar to LI, diagnosis can be confusing.
The inability to break down starch and other sugars leads to bloating, wind, cramps, diarrhoea, etc. Now there is evidence that obesity may be related to carbohydrate intolerance. There is some good news with the help of digestive enzymes
The Romans used them, they come in 'numbers' or in weird names. Some are healthy but others are 'bad' despite being approved for consumption and depending where you live. Watch out for the ones to avoid and the others not to worry about
Fructose Intolerance is a rare genetical disorder and leads to severe symptoms and may prove dangerous.
Fructose Malabsorption has symptoms similar to Lactose Intolerance and avoidance of fruits helps.
Once ingested, alcohol is quickly broken down by enzymes produced in the liver. Otherwise it is a toxin and the body will react. Many people of oriental origin lack this enzyme and this explains why they turn red when drinking alcohol. So what is the cure?