Getting Calcium without dairy

[organicmom3]

Can someone help me please? I tried asking this on a different thread with no response......
I'm wondering if anyone knows the amount of calcium needed while pregnant? I've tried an online search and can't find a number to go by..... just what a 'serving' might be and most of them are dairy products.
I'm not vegan, but I do abstain from dairy for the most part and when not pregnant, I do a lot of fasting during the year from all animal products....
Anyway, my questions are, how much calcium do I need and how does one get them if not relying on dairy?

[BelovedK]

You can get calcium from alot of plant based things. I actually have a list somewhere, but off hand I can remember that white beans have alot. I shall find my list later and post them. There is a book 'Becoming Vegetarian' that is great for listing the sources of plant based nutrients (I don't have it in front of me to tell you the author, but I'll bet they have it in the library.)

[smallmama]

The March of Dimes says:

The recommended amount of calcium for women ages 19 to 50, pregnant or not, is 1,000 milligrams (mg) per day. (For teenage girls up to age 18, it is 1,300 mg daily.) That's right—the amount of calcium you need each day remains the same before, during and after pregnancy.

And the VRG has a list here of all sorts of plant-based calcium sources: http://www.vrg.org/journal/vj2005iss...ssue2bones.htm (scroll down a bit)

[somegirl99]

From the book Becoming Vegan:

Calcium helps ensure proper formation of your baby's bones and teeth, as well as their nerve, muscle and blood functioning. Your body has huge calcium reserves (your bones!) so your baby will certainly get enough. To avoid using up your precious reserves, it is important that you eat sufficient calcium-rich foods.

While women used to be advised to substantially increase their calcium intakes during pregnancy, this is no longer considered necessary. The reasons are twofold: first, recommendations for calcium intake during adolescence and adulthood have been increased to 1,300 mg for those 14-18 years of age and 1,000 mg for those 19-50 years of age. Thus, if women are meeting recommended intakes, they enter pregnancy with great calcium stores. Second, during pregnancy, calcium absorption appears to be significantly increased. While there is some controversy as to whether vegans need as much calcium as nonvegetarians (due to lower protein intakes and lower sodium intakes), it is prudent for all pregnant women to meet the RDA until there is enough evidence to prove otherwise.

Some good sources include:
- Fortified nondairy milks
- Tofu made with calcium (you have to check the label, some are made with nigari instead)
- Some dark leafy greens - broccoli, kale, and collard greens are good sources. Spinach and chard are rich in oxalic acid which prevents calcium absorption
- Almonds
- Sesame tahini
- Fortified orange juice
- Figs
- Blackstrap molasses
- Fortified breakfast cereals

It is also important to make sure you get enough vitamin D as that is essential for calcium absorption. You can get vitamin D from sunlight, fortified nondairy milks, fortified breakfast cereals, or supplements.

High sodium intake and high protein intake will cause you to lose calcium.

[organicmom3]

Thank you!
I don't do much fortified things as we avoid preservatives, etc. and most forteified products have the things we avoid.... I heard something about the spinach but heard that's true only if its cooked and that eating it raw still allows you to absorb the calcium as the oxilaic acid doesn't act the same as when it is cooked...I've seen that in several sources just can't remember where???
Anyway, I plan on increasing the kale and almonds for sure. I'll check out that VRG list now too....

[catnip]

Re: spinach, actually, cooking increases the bioavailability of calcium in spinach, by breaking down some of the oxalic acid. Not a ton, you're way better off with beet greens or broccoli, but some.

[tanyalynn]

Check into herbal infusions like nettles and red raspberry leaf. I _think_ both are safe during pregnancy, I haven't had to check yet, but nettles are high in calcium, and I think RRL is too (lots of herbs are). Cool book on nutrition and herbs if you're interested, Nutritional Herbology by Pedersen.

Also, consider getting your vitamin D tested, low vitamin D blood levels reduce the amount of calcium we absorb from our food, and there are a lot of benefits to baby when mom's vitamin D levels are at a good level.

[organicmom3]

I'm actually taking quite a bit of D3....both in my prenatal and in extra vitamin form...as it's the best defense against this flu going around.... My naturopath seems to think I'm taking enough along with whatever sunshine I can get to be fine at this point.... but thanks...D is sooooo important!

I'll take a look into that book....I'll have to research the spinach a bit further...
Thanks everybody.

[TopazBlueMama]

Bok choy has a TON of calcium!