Q&A: Calcium from nondairy foods?
Beans and dark-green leafy vegetables are often listed as good sources of calcium. But isn’t it true that very little calcium is absorbed from nondairy foods? —L.M., Spokane, Wash.
No. Dairy is a superior source of calcium only because it contains more than most other foods in the first place, not because the mineral is especially well-absorbed. A few nondairy foods high in the calcium-blocking substances oxalate and phytate—such as certain nuts and some dark leafy greens, grains, and soy products—are on the low end of the absorption spectrum, which ranges from about 5 percent to 60 percent. But there are no clear patterns. For example, calcium is absorbed well from kale and bok choy, poorly from spinach and Swiss chard. So the best strategy is to eat low- or no-fat dairy products plus a variety of plant foods as well as sardines (including the bones), canned salmon, shellfish, and calcium-fortified foods. People who can’t eat plenty of those foods may need calcium supplements.
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