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Discussion Starter · #1 ·
I'm sure someone must have asked this question before but I'm not finding any answers so...<br><br>
We took my ds (almost 2) off dairy products and it seems to be agreeing with him (his digestion is better and he's sleeping better). He's still nursing a lot and eats small amounts of healthy foods (fruits, veggies, grains, nuts, eggs and a little meat/fish) so I don't worry about his nutrition in general.<br><br>
But calcium is one thing that seems low. From what I've read, breastmilk is much lower in calcium than cow/goat milks so I'm inclined to believe we don't need as much as the Dairy Council would like us to believe. But from my calculations his diet is quite a lot below the RDA (which is 800mg for a toddler). He drinks a little fortified rice/almond milk, but only an ounce or two most days.<br><br>
So my questions are:<br>
(1) Does he need that much calcium? Especially since his diet is not super-high in acid-forming animal proteins which might kick the calcium out of his body?<br>
and<br>
(2) Where do populations which do not regularly eat dairy get their calcium? I know there is SOME in vegetables, nuts etc. but it seems hard to get very much without fortified or animal milks. Blackstrap molasses is the only thing that really seems to pack a calcium punch that appears in my family's regular diet.<br><br>
and possibly<br>
(3) If you know of supplement appropriate for a 2-yr-old that is not one of the super-expensive Flora liquid ones, what is it?<br><br>
I'd be grateful for any advice.
 

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nak....<br><br>
Here is a <a href="http://www.veg.ca/newsletr/mayjun97/dairyfree.html" target="_blank">link</a> I recently found for myself now that I am pg and definitely felt the need to up my calcium intake.<br><br>
hth<br><img alt="" class="inlineimg" src="http://www.mothering.com/discussions/images/smilies/smile.gif" style="border:0px solid;" title="smile">
 

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My DD doesn't do dairy either, but I think my daughter gets more calcium than I do some days! She drinks a glass or two of rice milk a day, and usually has a slice of rice cheese (which has more calcium than cow's milk cheese!) with lunch. She's also started eating a little bit of spinach or kale, and I'll try to mix it in (raw) with things she's already eating so she doesn't quite notice <img alt="" class="inlineimg" src="http://www.mothering.com/discussions/images/smilies/wink1.gif" style="border:0px solid;" title="wink1"> I don't know of any supplements, but I don't think you really need them if you can find other sources.
 

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I haven't eaten dairy in over 10 yrs, and I don't intend to give it to dd ever. There's a book, Healthy Eating for Children for Life, pub by the Physicians Committee for Responsible Medicine that has a table of calcium in plant-based foods. Collards are way above everything else. A serving has as much as a glass of milk. (one cup has 358 mg)<br><br>
Other high sources are dried figs, black beans, white beans, soy beans (dd loves edamame), spinach (as you know already). These are all higher than kale.<br><br>
If fortified foods are okay with you, instant oatmeal and fort. orange juice are also high in calcium.<br><br>
This was an issue for me when I was pg, and I ended up supplementing a lot. I don't mind that, as I've been supplementing since way before I went vegan. I don't know about children's supplements though, I haven't gotten to that yet.
 

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Discussion Starter · #5 ·
Thanks. Maybe I'll try rice cheese. Fortified is okay with me, but my ds is not into oatmeal and I don't want to give him too much juice. He's great with vegetables mostly but eats very little leafy greens (he loves broccoli, but I know that doesn't count as leafy!).
 

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Actually, broccoli is high in calcium too. I add kale or collard leaves to smoothies, and anything else I puree. Beans contain calcium. I think the nut that is highest in calcium is the almond. Almond butter is great by itself or with other things. The western diet is so high in animal products (i.e. protein) that the body excretes extra calcium. That's why our RDA is so high. You might be interested in taking a look at The China Study by T. Colin Campbell, PhD. I got it from my library and the charts are very helpful even if you don't want to read the whole book. All the studies he talks about (including the China study) are referenced if you want to "get to the source".
 

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<div>Originally Posted by <strong>Unreal</strong></div>
<div style="font-style:italic;">Here is a <a href="http://www.veg.ca/newsletr/mayjun97/dairyfree.html" target="_blank">link</a> I recently found for myself now that I am pg and definitely felt the need to up my calcium intake.<br><img alt="" class="inlineimg" src="http://www.mothering.com/discussions/images/smilies/smile.gif" style="border:0px solid;" title="smile"></div>
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They do not make recommendations for pg/lactating. The calcium intake is higher if you are, and the vit. D max. is 400 mg, which is the lower number in the article.<br><br>
What brands of tofu are set with calcium? Everyone talks about them, I've never seen one in 10 yrs of being veggie. They're always set with magnesium chloride.
 

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sesame seeds are high in calcium (so tahini is too).
 

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Orange juice is usually fortified with calcium nowadays. That's where I get a lot of mine!
 

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Discussion Starter · #10 ·
Sheacoby, that's what I had heard but the jar of tahini in my fridge says it has only 4%RDA for calcium in 2 tablespoons (vs. like 20% in a tablespoon of molasses, right?) Are there different kinds of tahini?<br><br>
(I make "milkshakes" for breakfast with almond milk, banana, tahini and honey, so that's definitely apossible source.)
 

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Tahini, 2 TB = 128 (in mg)<br><br><br><a href="http://www.nomilk.com/calcium.txt" target="_blank">http://www.nomilk.com/calcium.txt</a><br><br>
I have no idea what percent of the RDA it is.
 

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<div>Originally Posted by <strong>Sheacoby</strong></div>
<div style="font-style:italic;">Tahini, 2 TB = 128 (in mg)<br><br><br><a href="http://www.nomilk.com/calcium.txt" target="_blank">http://www.nomilk.com/calcium.txt</a><br><br>
I have no idea what percent of the RDA it is.</div>
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That's more than 4%. When I was pg I was trying for 1200mg/day, so that would be roughly 10% for a pg woman, higher for other demographics.
 

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I was recently searching for non-dairy links and found this page: <a href="http://www.dairyfreeliving.com/Information.htm" target="_blank">Calcium</a><br><br>
Hope that helps!! <img alt="" class="inlineimg" src="http://www.mothering.com/discussions/images/smilies/smile.gif" style="border:0px solid;" title="smile">
 

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<div style="margin:20px;margin-top:5px;">
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<div>Originally Posted by <strong>richella</strong></div>
<div style="font-style:italic;">What brands of tofu are set with calcium? Everyone talks about them, I've never seen one in 10 yrs of being veggie. They're always set with magnesium chloride.</div>
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Silken tofu is usually set with calcium chloride. It makes a softer curd.<br><br>
Traditional non-dairy based cultures would get their calcium/minerals from dark leafy greens, sea foods, and animal bones (either chewing on the ends or making soup stocks out of them). So you can add seaweeds and lots of greens to your diet, plus make soups out of bone broth for additional minerals.
 

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Thanks, toraji. I just checked my silken tofu. It's Melissa's. It has gluconolactone (???) and calcium chloride, but only 2% DV.<br><br>
But I just remembered, the fake yogurt I eat is a good source of calcium. I think I absorb it better than soy milk. But I'm still debating when I want to give it to dd. It has a lot of ingredients, it's a pretty unnatural food, and not exactly low in sugars. (but then again, neither is fruit, kwim?)
 

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I think they add additional calcium to soy yogurt, that is probably why it is higher than tofu. Makes sense that it is more absorbable than the soy milk, since it is fermented then it would be more "broken down" and easier to assimilate. Can you get a hold of plain soy yogurt? Then you would not have the problem of the sugar. Nancy's brand does not have any weird ingredients.<br><br>
Or you can make nut yogurt, here is a recipe link: <a href="http://www.pecanbread.com/recipes/almondyogurt.html" target="_blank">http://www.pecanbread.com/recipes/almondyogurt.html</a><br>
Just sub for the honey (agave nectar would probably work well) and it will be vegan if you use a vegan starter. Almonds are pretty high in calcium, not sure about other nuts.<br><br>
This is probably old hat to some of you, but if there is not enough Vitamin D in your system, then you won't be able to absorb calcium. Here's an article from Vegan Outreach about it: <a href="http://www.veganoutreach.org/health/vitamind.html" target="_blank">http://www.veganoutreach.org/health/vitamind.html</a> They quote a report done by Nurses' Health Study that shows that vitamin D intake through foods and supplements may be more important than calcium intake for preventing hip fractures in postmenopausal women. Vitamin D deficiency is not just a veg*n problem, but needs to be addressed for all of us on any diet.
 

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I think sesame is high in calcium....as well as chickpeas? I use sesame oil and also the seeds in cooking.
 

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Oddly, I seem to be the only one who is trying to avoid gettting too much vit. D. I get plenty of sunshine, and I'm still taking prenatal vitamins, which are the only brand out of a couple dozen I checked that don't have the maximum recommended in pg. (400 mcgs). At the same time, most of them don't have the minimum for calcium. I also drink soy milk and take calcium. I really had to hunt to find a calcium supplement that didn't have the max. vit. D. When I was pg. I actually had to cut out some foods, like energy bars and fortified juices, to avoid getting 2-3 times the max.
 

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In order for optimal calcium absorption to occur, you need to be eating foods with a 2:1 calcium to phosphorus ratio. Dark greens, sesame seeds, almonds, and seaweed all have an average 2:1 ratio. The ratio of cow milk is 1:1, so your son is not missing out nutritionally by not consuming it, as long as you're making sure he's getting calcium elsewhere. If you are still BFing, I'd say drink a lot of nettle tea. Nettles have LOTS of calcium, and it will get to him thru your milk. Other herbs that are high in calcium are oatstraw, dandelion leaf, comfrey and watercress.
 
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