Jun 9, 2021
Do you avoid dairy and worry if you can still get enough vitamin D and calcium? You can, but it is challenging. Listen to this podcast episode below or watch the YT video to learn more!
This month is dairy month so let's talk about dairy and how we can make sure we get enough vitamin D and calcium. In this episode, I discuss the importance of vitamin D and calcium especially for athletes, my professional and personal opinion of dairy, and how to get vitamin D and calcium as a plant based eater.
Do you avoid dairy and worry if you can still get enough vitamin D and calcium? You can, but it is challenging. Listen to this podcast episode below or watch the YT video to learn more!
THE IMPORTANCE OF VITAMIN D AND CALCIUM
We need vitamin D and calcium for bone health and strong bones. As a runner, it is a bone strengthening activity and have a lot of pressure on our bones. Getting enough Vitamin D and calcium can prevent stress fracture or bone related injuries.
DO I NEED TO EAT DAIRY FOR VITAMIN D AND CALCIUM?
Dairy is known as the best source of vitamin D and calcium, but I would like to argue that the negative consequences outweigh the positives, so my answer would be no. Dairy is not needed.
Dairy has been related to inflammation, GI distress, and even may contribute to allergies. I’d rather skip the dairy and get calcium and vitamin D from plant foods or supplements.
VITAMIN D
The best source of vitamin D is the sun. The recommendation is to get 10-20 minutes of sunlight without sunscreen a day. Very few plant based foods have vitamin D: mushrooms and fortified foods such as orange juice and plant-based milks.
Even Floridians are deficient in vitamin D, so supplements are most likely needed.
CALCIUM
You can get calcium from many plant-based foods such as leafy greens, tofu, tempeh, beans, broccoli, almonds, flaxseeds, etc. It is important to eat enough of these foods to reach your calcium needs.
Supplements may be needed. Supplements are recommended for young female plant based athletes and women > 50 yrs. old.
SUMMARY
Dairy has more negative consequences that outweigh the positives. To make sure to get enough vitamin D and calcium, go out in sunlight at least 10-20 minutes a day without sunscreen, eat foods fortified with vitamin D and calcium-rich plant-based foods. Supplements may be needed.
If you have any questions, don’t hesitate to reach out to me at kaylaslaterrd@gmail.com or message me on Facebook or Instagram @plantbased_performance_rd.