Good day.
My question concerns calcium. Which sources of calcium should be used if all dairy products are excluded from the diet? I know that even when consuming them, the absorbability of calcium is debatable. What should be focused on to ensure adequate calcium intake? Can poppy seed oil serve as a better supplement than calcium tablets? If so, approximately in what quantity should it be used? We know that poppy seeds are quite fatty, so as not to unnecessarily burden the gallbladder and digestive tract.
Thank you.

Once you eliminate all dairy products from your diet, it is important in the initial phase to focus on providing well-absorbed sources of this element from food (always consider supplements as a substitute and complementary option, and tailor the quality of your dietary plan accordingly). In addition to bones (bone broths), various nuts and seeds (almonds are particularly interesting) are rich sources, as are whole grains. For plant-based mineral sources, it's generally important to focus on reducing the content of antinutritional factors during their culinary preparation, as they significantly impair the absorption of elements. This means using methods such as soaking, sprouting, a range of cooking techniques, and fermentation...

Calcium in the diet is primarily bound to amino acids or phytochemicals - therefore, plant oils contain minimal calcium and other minerals, making it pointless to try to use them as a source of these elements.

Themes:  Calcium   Dairy products