How Do You Get Calcium on a Paleo Diet? A Comprehensive Guide to Meeting Your Needs Naturally

 

Introduction

One of the most frequent questions people have when they first begin a Paleo diet is how to get enough calcium without consuming dairy. Calcium is critical for strong bones, healthy teeth, and proper muscle function. The good news? You can absolutely meet your calcium needs on a Paleo diet by focusing on nutrient-dense, natural foods. Below, we outline the best Paleo-friendly sources of calcium, how to work them into your meals, and extra tips to optimize your calcium absorption.

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Why Your Body Needs Calcium

Before we go into Paleo-friendly sources of calcium, let's do a quick recap of why calcium is such an important mineral: Calcium is the most abundant mineral in your body, wherein 99% of this is stored in your bones and teeth. It plays a critical role in bone health, nerve transmission, muscle contraction, and blood clotting. Inadequate intake of calcium puts you at risk for brittle bones, osteoporosis, and a host of other complications.

Did You Know? The RDI for calcium is about 1,000 mg for adults, but could be different based on age, sex, and personal health conditions.

The Paleo Diet and Calcium: Why It's Difficult

The Paleo diet focuses on whole, unprocessed foods that presumably would have been available to our ancestors, including meat, fish, vegetables, fruits, nuts, and seeds. It eliminates dairy, grains, and legumes-foods that many people traditionally rely on for calcium. How do you get enough calcium without the dairy? It's all about choosing the right foods and know how to maximize absorption.

Top Paleo-Friendly Sources of Calcium

The best Paleo sources of natural calcium would be as follows:

1. Leafy Green Vegetables

Greens like kale, collard greens, and bok choy are excellent sources of calcium. One serving alone of one cup of cooked collard greens contains up to 266 mg of calcium, about 27% of your intake. Kale and bok choy are very high in calcium as well and can be added into salads, smoothies, and stir-fries.

Example: Blend a handful of kale into your morning smoothie or sauté collard greens with garlic and olive oil as a nutrient-dense side dish.

Pro Tip: Not all greens are created equal when it comes to calcium absorption. Spinach, for instance, contains a great deal of calcium but is also very high in oxalates, which can inhibit the absorption of calcium. Keep your focus on the low-oxalate greens, such as kale and bok choy.

2. Broccoli and Broccoli Rabe

Other vegetables are broccoli, one cup of which yields approximately 62 mg of calcium. A related vegetable, broccoli rabe or rapini, has about 100 mg of calcium per one cup cooked. These vegetables can be added to soups as well as being roasted or steamed.

Fast Food Idea: Place olive oil in a pan containing chopped broccoli and sprinkle salt and pepper. Roast at 425°F or stir-fry broccoli rabe in olive oil with chopped garlic and chili flakes.

3. Bone-In Fish

Sardines and canned salmon, with bones, contain a great deal more calcium. Three ounces of canned sardines deliver roughly 325 mg of calcium, whereas the same serving of canned salmon supplies approximately 180 mg. These fish are also high in omega-3 fatty acids, which make them great for the heart and brain.

How to Use: Top a salad with sardines, enjoy them on Paleo-friendly crackers or mix canned salmon into a veggie-heavy salad.

4. Nuts and Seeds

Some nuts and seeds are calcium superstars. Two tablespoons of chia seeds will net you 179 mg of calcium, for instance, while one ounce of almonds contains 76 mg. Sesame seeds are another great source, too, with one tablespoon offering up 88 mg.

Ways to Enjoy: Sprinkle chia seeds into your smoothie bowl in the morning, snack on a handful of almonds, or use tahini (sesame seed paste) for veggies.  

5. Figs

Figs are a naturally sweet way to up your calcium intake. Just four dried figs pack about 60 mg of calcium. They're also high in fiber and antioxidants, making them a great inclusion in your diet.

Snack Idea: Balance sweet and chewy dried figs with a handful of walnuts for a snack rich in calcium that will fill you up. 6. Sea Vegetables Sea vegetables like wakame and kelp are lesser sources of calcium but pack a punch. One tablespoon of dried wakame can contain upwards of 60 mg. You might find it easier to incorporate them into your diet with seaweed snacks or salads of sea vegetables.

Tip: Add seaweed to soups or sprinkle dried sea vegetables on salads for an added nutrient boost.

Maximizing Calcium Absorption on a Paleo Diet

Eating calcium-containing foods is only half the battle. You also want to make sure you're absorbing the calcium as best you can. Here are some tips to maximize absorption:

1. Get Adequate Vitamin D

Vitamin D is a fat-soluble vitamin that enables calcium absorption. Although our body synthesizes vitamin D from direct exposure of skin to sunlight, it is also derived from the diet, notably from fatty fish and egg yolks. If you live in a region that does not get much sunlight you may want to take a vitamin D supplement.

Actionable Tip: If at all possible, try to spend 10-30 minutes in the sun each day or incorporate foods high in vitamin D into your daily meal routine.

2. Balance Your Magnesium Levels

Magnesium is just one more of those vital minerals that plays a part in keeping your bones healthy alongside calcium. Green leafy vegetables, nuts, and seeds are all good sources of magnesium and easily incorporate into Paleo dieting.

3. Throttle Back On Oxalates and Phytates

Some substances, like oxalates in spinach and phytates in most nuts or seeds, inhibit calcium absorption. This is not to say you should totally avoid these sources of food; you can still have them in your diet, just with awareness to balance them out. Paying attention to serving sizes and diversifying your meals will help.

4. Add in Bone Broth

Bone broth is particularly a staple in the Paleo diet that can help out with a little bit of calcium, among other benefits, including collagen and amino acids. In general, you can make it by simmering bones with water and vegetables for several hours. You can try it at home.

Easy Recipe: During the weekend, make a batch of the bone broth and then use it as the base for soups or cooking vegetables.

Getting Enough Calcium on Paleo Made Practical

Getting enough calcium on a Paleo diet is not exactly rocket science. Here's how you can make it even easier:

Plan Your Meals: Incorporate at least one source of calcium-heavy food in each meal. For example, add some greens to your smoothie for breakfast, snack on some almonds, and then have a salad with canned salmon for lunch.

Take Calcium Supplements Judiciously: Whenever you are not getting enough from food, it is advisable to take a calcium supplement. Consult for this matter and dosage with a doctor.

Mix and Match: It's not healthy to rely on just one source of calcium. Mix different meals so you can have a range of nutrients and boost your overall health.

Sample Meal Plan:

Breakfast: Kale, chia seeds, almond milk, banana smoothie.

Lunch: Mixed greens with canned salmon, steamed broccoli, and a dressing made with tahini Dinner: Roasted chicken with steamed bok choy and a side of the bone broth soup Conclusion: You Can Thrive on the Paleo Diet with Adequate Intake of Calcium

The take-home message here is that adequate calcium intake on the Paleo diet is indeed possible with good nutrition and a modicum of strategy. Leafy greens, along with bone-in fish, nuts, and seeds besides other nutrient-dense foods, will provide the required building blocks for the bones and overall health when introduced into one's repertoire of meals. Let every multi-modal approach begin with enhancement in absorption through vitamin D and magnesium forms as a well-rounded approach.

Eating Paleo doesn't have to equate to giving up your essential nutrients. A little forethought, and you will be enjoying the benefits of this diet while keeping those bones strong and healthy. Cheers to thriving on your Paleo journey!

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Frequently Asked Questions

Q: Is it possible to have enough calcium without dairy on a Paleo diet?

A: Yes, you can get all your calcium needs with good planning from leafy greens, nuts, seeds, bone-in fish, and other Paleo-friendly foods.

Q: What are the best leafy greens for calcium on Paleo?

A: Those low in oxalate, such as kale, collard greens, and bok choy, are best for calcium absorption.

Q: Do I need to supplement with calcium on Paleo?

A: That totally depends on your dietary intake and also on your individual needs. Always consult a healthcare professional before considering supplementation.

Q: How does bone broth contribute to calcium intake?

A: Bone broth is a good source of calcium, and also contains collagen and other nutrients important to the bones and joints.

Q: Would vitamin D help to absorb calcium better on Paleo?

A: Absolutely! Vitamin D itself is critical to calcium absorption, so make sure you're getting enough from the sun, food or supplementing.