The Caveman Diet, or PaleoDiet as it is most commonly known now, has been lumped into a list of crazy diet by one group. And the reason why? Well, you may not get enough calcium. Clearly the link here is that the absence of milk consumption will leave you deficient in calcium and increase the risk of osteoporosis. There are two flawed lines of logic with this assumption.
Foremost, calcium is easily attained on the Paleo Diet. For the moment, let’s ignore the dairy aspect of this. Calcium is found in nuts, seeds, vegetables, and especially green leafy vegetables. Moreover, just taking calcium alone does not mean that you are utilizing it. Calcium uptake is greatly improved by vitamin D. In fact, we commonly correct calcium issues clinically by giving vitamin D and not calcium. Calcium supplementation alone is rarely recommended.
Second, osteoporosis is almost never related to just a lack of calcium. Rather diet, exercise, nutrient status and hormones are all equally important considerations.
The following is a list of foods that are not derived from dairy that provide adequate quantities of calcium.
A quarter cup of sesame seeds has 351 mg calcium.
A cup of boiled spinach has 245 mg.
A cup of boiled collard greens has 266 mg.
One tablespoon has about 137 mg.
One cup of raw kelp has 136 mg.
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
Two cups of boiled broccoli have 124 mg.
One cup of boiled chard has 102 mg.
One cup of boiled kale has 94 mg.
Two ounces of Brazil nuts (12 nuts) have 90 mg.
Two cups of raw celery have 81 mg.
One ounce of almonds (23 nuts) has 75 mg.
One medium papaya has 73 mg.
Two tablespoons of flax seeds have 52 mg.
One medium orange has 52 mg.