A common concern with the paleo diet is that it could lead to harsh decreases in calcium for the body due to the elimination of the traditional sources of calcium: grain and dairy products. However, the truth is that a bit of smart dietary management takes away the worries quite easily. There are still other sources of calcium that are permitted in the paleo diet, after all.
Non Dairy Calcium Rich Foods
The first thing anyone on a paleo diet and worried about calcium deficiency has to do is to eat foods rich in Vitamin D first. This vitamin is responsible for better calcium absorption by the body, so consuming adequate amounts of it ensures that your body metabolizes calcium sources far better than otherwise. The high amounts of protein in the paleo diet also help with this, as it prevents hyperinsulinemia: this means that calcium is better absorbed due to lower calcium loss through excretion.
Now if you are wondering about the sources of calcium open to people on a paleo diet, you should know that there are quite a lot of them. Starting with nuts, for instance, you get nuts such as almonds that can provide as many as 75 mg of calcium per ounce. There are also eggs, which feature highly in the diet’s prescribed foods.
A big egg gives as much as 25 mg of the nutrient. If you pair that with some dark green leafy vegetables in a dish, say in a nice little omelette, you can get even more calcium, as dark leafy greens are known for having high calcium content. Asparagus, broccoli, kale, spinach, and cauliflowers are all good sources of calcium in the vegetable family.
Another source of calcium that should not be forgotten would be seafood. Seafood actually has a lot of calcium. For example, a single serving of salmon steak gives over 200 mg of calcium. An ounce of sardines gives approximately 100 mg. You can also include other fish and shellfish here, such as clams and blue crab.
Finally, you can turn to fruits for your calcium needs. Rhubarb, apples, avocados, bananas—a great many fruits area actually quite rich in calcium and may be included in a paleo diet. Grapes are also great for calcium, containing about 15 mg per cup. Oranges are even better, coming in at just under 100 mg per fruit. Obviously, there are a lot of non-dairy sources of calcium open to us, so the paleo diet need not be a reason for a calcium deficiency to develop.