Being allergic to lactose and dairy products or do not like milk in general can be quite a challenging to get calcium. Calcium pills may help to some extent but there are natural foods that can help you fulfill your requirement.
Beans are rich in calcium content. Other than this, beans are also packed with protein. You can include beans in your meals to cover your calcium requirement.
When it comes to almonds, you need to keep in mind the portion size. Consuming 7-8 almonds daily is recommended to complete your calcium requirement.
3. Soy Milk
Perfect source to get calcium for those who are lactose intolerant. Soy milk consists more protein and calcium than a regular glass of milk.
4. Sesame seeds
Include sesame seeds in your diet. They have 88 mg of calcium in one tablespoon. You can add them in your salads and subzis.
5. Get enough Vitamin D
A lot of people don't know the fact that without adequate vitamin D in your body, calcium fails to work. Therefore, get proper vitamin D from foods and sunlight to maintain sufficient levels in your body.
Calcium Content per 8 oz. (1 cup)
Bok choy, cooked 330 mg
Bean sprouts 320 mg
Spinach, cooked 250 mg
Collard greens, cooked260 mg
Mustard greens, cooked 450 mg
Turnip greens, cooked 450 mg
Almonds 660 mg
Chestnuts 600 mg
Filberts 450 mg
Walnuts 280 mg
Sesame seeds 900 mg
Sunflower seeds 260 mg
Approximate Milligrams of Calcium per 3TBSP. (50 gm)
Alright, so by detesting milk, I am expecting that you likewise disdain other dairy items like cheddar, curds and yogurt. On the off chance that this supposition that isn't right and you do like them, eat them, as they are fine wellsprings of calcium.
In the event that not, at that point here's a short rundown of non-dairy high calcium nourishments:
Only 1 cup of entire almonds contains 385 mg of calcium, which is more than 33% of the suggested day by day sum.
2. Dried figs
Around eight figs, or 1 cup, gives 241 mg of calcium.
Tofu will in general be a phenomenal wellspring of calcium. Be that as it may, the calcium content differs, contingent upon the immovability and the brand, and it can go from 275–861 mg for every half cup. Make certain to peruse the mark to guarantee that the producer has utilized calcium salts in handling, as this includes a tremendous measure of calcium to tofu.
4. Chia seeds
A solitary ounce, or 2 tablespoons, of chia seeds give 180 mg of calcium.
5. Canned Salmon
Normal of 450mg of calcium per tin of salmon from the bones handled with the meat.
6. Canned Sardines
330mg per tin, from the source as above