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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
I'm allergic to dairy & don't like soya, how do get calcium?
I am allergic to dairy and do not like any of the soya supplements. Are there any other foods that contain calcium or should I be taking a supplement?
Thanks
A.
Our expert says...
Don't worry if you don't like the soya alternatives to dairy, as there are plenty of alternatives you can consider to make sure you get enough calcium in your diet.
Goats cheese can make a good alternative to cheese made from cow's milk This is available in both soft and hard forms and you can use hard goats cheese just as you would ordinary cheese e.g. grated on jacket potatoes or as a topping and in recipes to replace ordinary cheese. And have you tried unsweetened rice or oat milk as an alternative to soya milk? These are lighter in taste and you may prefer them.
There a number of non-dairy calcium sources. The best foods are: leafy green vegetables, such as spinach; small boned fish, such as whitebait, sardines, prawns, shrimps, pilchards and salmon; dried fruits e.g. figs; sesame seeds and tahini (a creamed sesame seed paste); almonds; black beans; and pinto beans.
If you make sure you include a good selection of these in your diet each day, you should get all the calcium you need and not need a supplement.
It is also worth knowing that certain drinks can cause loss of calcium from our bodies. This includes alcohol (sorry!) and fizzy drinks, which often contain phosphoric acid that can increase the loss of calcium from bones. So, it is best to drink both these things in moderation. I hope this information has reassured you and is helpful.
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