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One of the common misconceptions or queries regarding the Paleo diet is where your calcium comes from without consuming dairy?

How does the Paleo diet stack up in calcium? An excerpt from Diane Sanfilippo @ Balanced Bites

We can see in a day’s worth if USDA meals that the RDA is slightly exceeded at 123%, while the Paleo diet (PD) comes a lot closer than parents might assume at 90%. Now, I wasn’t specifically searching for calcium-rich foods when I calculated this day, but you can see how a child can easily come close to the RDA for calcium without a DROP of dairy in his or her daily diet. That said, even at 90% of the RDA, the amount of calcium that’ll be absorbed by the child’s body is likely going to be much higher since the cofactors for calcium absorption are higher across the board in the PD day. Vitamin and mineral cofactors required for calcium absorption include Vitamin D (56% in Paleo vs 12% in USDA) and Magnesium (103% in Paleo vs 87% in USDA). So, by allowing a child to eat a diet that is not only fairly high in calcium from non-dairy sources but also providing balanced nutrition to allow for the absorption of calcium, it’s clear that the need for dairy in the diet as a calcium source is overstated and inaccurate. Furthermore, studies show that the phytic acid in grains (specifically whole wheat products in one study) reduces the absorption of dietary calcium from milk products, which would likely then leave the USDA diet at a much lower level of bio-available calcium than the PD.

If you are lactose intolerant, wish to follow a strict Paleo diet, or find that dairy just isn’t an ideal food choice for you for a myriad of reasons (from allergies to proper handling of the animals providing the milk) obtaining calcium from other sources may be a good idea. If you tolerate dairy well, meaning you experience no digestive discomfort (gas, bloating, diarrhea, constipation, etc.), no histamine response (mucous build-up, sniffling, coughing, etc.) then choosing raw/unpasteurized grass-fed sources are ideal. Click here for more info on food quality choices.

Diane suggests: turnip greens (cooked), spinach (cooked), sardines, nopalles and collard greens (cooked).

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