You don't have to eat dairy to get enough calcium.

"I'm lactose intolerant. Do I have to drink milk to get enough calcium?"

You don't have to eat dairy to get enough calcium.
  • There are many foods high in calcium that are not in the dairy food group like sardines, tofu made with calcium sulfate, salmon, spinach, turnip greens, cooked or raw kale, raw Chinese cabbage, broccoli, and cauliflower.
  • Spend 5-30 minutes in the sunshine twice a week. The sun provides vitamin D which helps your body absorb calcium better.
  • Eat foods rich in vitamin D to help your body absorb calcium. These include salmon, mackerel, and tuna, as well as cheese and egg yolks.
  • Limit or avoid foods rich in phosphorus like soft drinks and red meat because it can weaken bones.

Try This

Buy canned tuna, salmon, or mackerel this week.

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Non-dairy alternatives for great calcium intake

Nutritionist talks about a variety of ways to include calcium in our diet without drinking milk.

Non-dairy alternatives for great calcium intake

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