Get Calcium and Vitamin D without Cows!

Dairy, Vitamin D and Calcium

            Dairy is important for keeping bones strong, preventing osteoporosis and improving growth in kids. However, did you know that doctors often overprescribe recommendations for dairy? Did you also know that the MyPlate and MyPyramid guidelines for dairy are influenced by large agricultural industry lobbies?^1,2,3

            Should you consume dairy? The calcium in milk can block the absorption of other nutrients, such as iron. In kids, too much milk can decrease a child’s appetite, which can lead to not eating enough of other foods. For everyone else, dairy products are high in calories, so it is best not to eat more than the recommended amounts. For those of you eating plenty of dairy, as well as, plenty from other food groups—you could be eating more than your recommended caloric intake (depending on your size, gender, fitness level and activity level).

Background on Calcium and Vitamin D:

            Calcium primarily functions as an electrolyte and as a building block for bones and tooth enamel. Its function as an electrolyte means that it helps to regulate nervous functioning and therefore aids in muscle contractions and in the circulatory system. It also prevents bone deterioration and bone diseases.

            Calcium can also regulate normal growth and development, hormone storage and release helps to regulate the metabolism of certain minerals, like magnesium and phosphate.⁴

            Vitamin D3 works with calcium in bone development and maintenance of healthy bones and teeth. Vitamin D3 also plays a role in insulin regulation, blood pressure regulation, immunity, cell differentiation.⁵  

            Vitamin D has different forms. It is released in the body from exposure to sunlight and is converted from its original form to Vitamin D3. Vitamin D3 must be synthesized in the body, and can be synthesized from other forms of Vitamin D found in foods.

            Both vitamin D and calcium are essential to a balanced diet, but can we get enough without dairy?

Recommended Daily Allowances
Calcium		Vitamin D
Ages 9 – 18	1300 mg	Ages 9 – 18	15 mcg (600 IU)
Ages 19 – 70	1000 mg	Ages 19 – 70	15 mcg (600 IU)
Ages 70+	1200 mg	Ages 70+	20 mcg (800 IU)

References: 5, 6 

Good Non-Dairy Sources of Vitamin D	Vitamin D3 in one serving		Calcium in one serving	Good Non-Dairy Sources of Calcium	Vitamin D3 in one serving (IU)		Calcium in one serving (mg)
*Salmon (canned, 3 oz)	13.7 mcg (547 IU)		215 mg	*Salmon (canned, 3 oz)	13.3 mcg (530 IU)		203 mg
*Sardines (canned, with bones, 100 g)	4.8 mcg (193 IU)		382 mg	*Sardines (canned, with bones, 100 g)	4.8 mcg (193 IU)		382 mg
*Whole Eggs (100 g)	2.0 mcg (82 IU)		56 mg	*Whole Eggs (100 g)	2.0 mcg (82 IU)		56 mg
Cod-Liver Oil (100 g)	250 mcg (10,000 IU)		0 mg	Almonds (100 g)	0 mcg		264 mg
Egg substitutes (100 g)	0 mcg		325 mg	Brazil Nuts (100 g)	0 mg		160 mg
Halibut (raw, 100 g)	4.7 mcg (190 IU)		7 mg	Broccoli (cooked, 100 g)	0 mcg		40 mg
Herring (raw, 100 g)	4.2 mcg (167 IU)		57 mg	Caviar (100 g)	2.9 mcg (117 IU)		275 mg
Mackerel (raw, 100 g)	16.1 mcg (643 IU)		12 mg	Kelp (100 g)	0 mcg (0 IU)		168 mg
Tuna (raw, 100 g)	5.7 mcg (227 IU)		8 mg	Turnip Greens (100 g)	0 mcg (0 IU)		190 mg
Cod (raw, 100 g)	0.9 mcg (36 IU)		16 mg	Collard Greens (100 g, raw)	0 mg		145 mg
Mushrooms (100 g)	0.4 mcg (18 IU)		2 mg	Bok Choi (per 100 g, Chinese Cabbage)	0 mcg (0 IU)		105 mg
Non Food Sources of Vitamin D				Non Food Sources of Calcium
Sunlight		Sunlight triggers release of a hormone that looks like vitamin D—in the body it is converted for use as vitamin D.		Exercise		Muscle contraction on bones causes uptake of minerals that build bone, like calcium. Your body will use calcium more efficiently after exercise.

*  = high in both vitamin D and calcium.

References: ^{7, 8}

            If sunlight creates vitamin D and exercise helps with calcium uptake, then in addition to eating the above mentioned foods, go play outside or skip the gym and exercise!

            With some fatty fish, liver, oil, green leafy vegetables, nuts, or other non-dairy source of vitamin D and calcium eaten three to four times a week, the dairy recommendations could be changed or substituted. Likewise, with more outdoor and physical activity, bone disorders such as osteoporosis and osteomalacia could be prevented.⁵

References:

1. “Lobbying Report.” Lobbying Disclosure Act of 1995 (Section 5). Date accessed 16 February 2012. Retrieved from http://soprweb.senate.gov/index.cfm?event=getFilingDetails&filingID=45B9956B-E015-4BDD-8BE0-B4722ADFFFAE
2. Nestle, M. (1993). “Food Lobbies, The Food Pyramid, and U.S. Nutrition Policy.” International Journal of Health Services. 23(3): 483 – 496.
3. O’Brien, P. (1995). “Dietary Shifts and Implications for U.S. Agriculture.” The American Journal of Clinical Nutrition. 61(6 Suppl): 1390S – 1396S.
4. Griffith, HW. “Calcium.” Minerals, Supplements and Vitamins. Arizona: DaCapo Press, 29-32.
5. Higdon, J. “Vitamin D.” Linus Pauling Institute, Micronutrient Information Center. Date accessed 19 February             2012. Retrieved from http://lpi.oregonstate.edu/infocenter/vitamins/vitaminD/
6. “Dietary Supplement Fact Sheet: Calcium.” Office of Dietary Supplements. Date accessed 18 February 2012.             Retrieved from:  http://ods.od.nih.gov/factsheets/calcium/
7. “Vitamin D and Children.” Pamplet approved by: WIC, Inc. and the Department of Health of Pennsylvania.
8. “Calcium.” Flyer from General Mills.