When people hear that many Paleo eaters abstain from dairy, they wonder where you get calcium. Advertisements have made it seem as though drinking milk is necessary for us to have strong bones and stay healthy. Paradoxically, the US has the highest intake of calcium, yet we have one of the highest rates of osteoporosis (bone demineralization). So what gives?
Having strong bones is not just about the intake of calcium, but also the excretion of calcium. In order for your body to make use of the calcium, it has to hold onto it. I thought it’d be best to quote Loren Cordain on this topic,
“Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.
The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.”
There are other ways to have a high intake of calcium without drinking milk everyday. Here are the top 10 high calcium vegetables:
- Collard greens
- Kale
- Turnip Greens
- Garlic
- Arugula
- Broccoli
- Mustard greens
- Sun dried tomatoes
- Spinach
- Okra
Seeds, nuts, and herbs all contain calcium as well. When eating grains and legumes, you have a large intake of phytates, which are anti-nutrients. Phytates will bind to important minerals like calcium, and deplete your body of important nutrients. Removing grains from your diet alone would help achieve stronger bones and better absorption of minerals. If you are on the Paleo diet, you should not be short of calcium.
Cindy says
Also ensure you have adequate intake of vit K2 and vit D. This will keep your calcium where it needs to be in your bones/teeth instead of building plaque in your arteries.