How to ensure calcium in the diet when you can't drink milk

Discover a variety of non-dairy foods rich in calcium to increase your nutrient intake. UAportal offers to learn about different sources of calcium other than milk.

Eat more greens

Leafy greens such as kale, lettuce, and spinach are excellent sources of calcium. One serving of boiled cabbage provides about 25% of a person's daily calcium needs.

They also contain many other important nutrients such as vitamin K and fiber, making them a great addition to a balanced diet. Adding these greens to your meals, whether in salads, smoothies, or as a side dish, can significantly increase your calcium intake.

Nuts and seeds

Almonds provide about 8% of your daily calcium needs in just one ounce. In addition, sesame seeds and seeds are rich in calcium and can be easily added to various dishes, for example, sprinkled on yogurt, oatmeal, or salads.

Opt for fortified foods

Many foods, such as tofu, orange juice, and plant-based milk replacers, are fortified with calcium. Choosing these foods is a practical way to meet your calcium needs, especially for people who do not consume dairy products.

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