Am I getting Enough Calcium on a Paleo Diet?

Recently a few bootcampers, new to Paleo and enjoying the way it made them feel asked about whether or not it provides enough calcium as there is no dairy allowed on a strict paleo diet. It is of particular concern to women of a certain age who are, quite rightly, concerned about their bone density.

The very short answer is that a well rounded paleo diet WILL provide plenty of calcium from other sources other than dairy, however it is not as simple as that, and here are the reasons why.......

1) Cow's milk (dairy) is designed to grow a calf into a full grown cow in a little under 1 year, and to support such extreme and speedy growth, it is about 4 times as mineral rich as human breast milk. This, combined with the low quality of the majority of mainstream dairy products mean that it is very hard to absorb the calcium that we are consuming and it can put an additional strain on the kidneys as a result.

2) Even if you consume plenty of calcium, if your diet is crap, you will excrete it all out and often lose bone mass/density as well. In a nutshell our blood should be alkaline, but when we eat a crap diet and exercise too much it can become acidic. The body will always try and achieve balance, and to balance the pH of the blood, it will take calcium (which is alkaline) from the bones and teeth to adjust the blood to a more healthy alkaline state. This calcium is then excreted through urine and your bones are less dense as a result.

3) In a similar way to point 2, you need to eat foods that allow you to properly absorb the calcium in your diet. The key is vitamin D, which many people in the UK are deficient in, leading to poor bone health. Vitamin D can be found in oily fish and liver, however the best way of getting your dose is from the sun. By exposing your skin to UV rays your body will actually produce its own vitamin D, allowing you to absorb calcium amongst other things.

4) Here is a list of paleo food that contain calcium:

Kale, Broccoli, Almonds, Brazils, Watercress, Sesame Seeds, Figs, Salmon with bones in when cooked.

5) Finally, research suggests that caffeine and smoking may also reduce calcium absorption.

To sign up to Trilogy Bootcamp where we prescribe a paleo diet for amazing results, just visit:

WWW.TRILOGYBOOTCAMP.COM

Stay Strong

Ben