How Will I Get Calcium on a Paleo Diet?
Selected Non-Dairy Sources of Dietary Calcium
Collard Greens
Calcium: 141 mg per 100g serving
% DV: 14%
Portion Size Notes: One cup of cooked collard greens (approximately 190g) provides about 267 mg of calcium.
Other Notable Nutrients: Rich in vitamins A, C, and K, as well as fiber.
Sardines (with bones)
Calcium: 382 mg per 100g serving
% DV: 38%
Portion Size Notes: A standard serving size is typically one can (about 120g), which provides approximately 458 mg of calcium.
Other Notable Nutrients: Excellent source of omega-3 fatty acids, protein, and vitamin D.
Bok Choy
Calcium: 105 mg per 100g serving
% DV: 10%
Portion Size Notes: One cup of cooked bok choy (approximately 170g) provides about 180 mg of calcium.
Other Notable Nutrients: High in vitamins A, C, and K, as well as folate.
Broccoli
Calcium: 47 mg per 100g serving
% DV: 5%
Portion Size Notes: One cup of cooked broccoli (approximately 156g) provides about 65 mg of calcium.
Other Notable Nutrients: Rich in vitamins C and K, fiber, and various antioxidants.
Almonds
Calcium: 264 mg per 100g serving
% DV: 26%
Portion Size Notes: A typical serving size is 1 ounce (about 28g), providing around 76 mg of calcium.
Other Notable Nutrients: Good source of healthy fats, vitamin E, and magnesium.
Sesame Seeds
Calcium: 975 mg per 100g serving
% DV: 98%
Portion Size Notes: A typical serving size is 1 tablespoon (about 9g), providing approximately 88 mg of calcium.
Other Notable Nutrients: High in healthy fats, protein, and antioxidants.
Incorporating Non-Dairy Calcium Sources into Your Paleo Diet
To ensure you meet your calcium needs on a Paleo diet, consider incorporating these non-dairy sources into your meals:
Add collard greens or bok choy to stir-fries or salads.
Include canned sardines in salads or eat them as a snack.
Snack on almonds or sprinkle sesame seeds on salads, smoothies, or roasted vegetables.
Enjoy broccoli as a side dish or blended into a Paleo-friendly soup.
Getting enough calcium on a Paleo diet is entirely achievable with the right food choices. By incorporating a variety of non-dairy calcium sources, you can support your bone health and overall wellness without compromising your dietary principles. Always remember to listen to your body and adjust your intake based on your individual needs. With a bit of planning, you can enjoy a nutrient-rich, calcium-filled Paleo lifestyle!
Embrace the journey to better health, and remember that every small choice you make brings you closer to your goals!
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