Calcium is the most abundant mineral in the human body, and is essential for healthy bones and teeth, as well as blood clotting and muscle and nerve function. Adults are recommended to eat 700mg of calcium daily, yet so many clients that come to see me, especially women, fail to meet this requirement. Rich sources include milk and dairy, tofu, green leafy vegetables and dried fruit. However, stick to drinking water with meals as some of the compounds found in tea, for example, inhibit calcium absorption.
FAQ: Should I cut out dairy?
This is an easy one to answer! DO NOT cut dairy from your diet unless you have an allergy or intolerance to dairy products, or are vegan and want to cut out dairy for ethical reasons. Dairy is a rich source of calcium, as well as protein and vitamin B12. Cutting out dairy can lead to a range of health issues; in extreme cases individuals can develop osteoporosis. Don’t believe reports that dairy is bad for you or causes ailments such as cancer; there is no good evidence to suggest this. However, try to stick to low-fat options where possible to limit your saturated fat intake. If you can’t tolerate dairy or are vegan, look for alternatives sources of calcium, protein and B12, such as tofu and eggs, and buy fortified mylks that can be used to top up your intake of these essential nutrients. If you’d like more guidance on this, I currently offer individually tailored 7-day meal plans and dietary consultations. To request any of these services, contact me at firstname.lastname@example.org.