Milk is a key source of calcium, crucial for bone health but most people don’t consume milk because of different reasons. Despite varied milk consumption, alternative sources can meet calcium needs. Adults need 1,000 mg daily, with increased needs for older women and men. Calcium is essential for many bodily functions, notably preventing osteoporosis.
Osteoporosis is a condition characterized by weak and brittle bones, increasing the risk of fractures. Many people are unaware they have osteoporosis until they suffer a break. According to the Bone Health and Osteoporosis Foundation, nearly 10 million Americans have osteoporosis, and another 44 million have low bone density, heightening their risk of developing the disease.
Fortunately, osteoporosis can often be prevented. Prioritizing bone health from a young age can significantly reduce the risk of brittle bones later in life. While dairy products like cheese, milk, and yoghurt are rich in calcium, a well-planned diet can provide sufficient calcium without relying on dairy. Here are some excellent non-dairy calcium sources:
Though not the most popular food, sardines are highly rich in calcium. The tiny fish are usually packed with their bones, which are edible and provide significant calcium benefits. A single can of sardines offers over 300 mg of calcium.
Often misunderstood in Western cultures, tofu is a valuable source of calcium. Half a cup of tofu delivers approximately 430 mg of calcium, making it an excellent choice for those avoiding dairy.
Similar to sardines, canned salmon with bones provides a substantial amount of calcium. The softened bones are edible and contribute nearly 330 mg of calcium per can.
Other foods, while offering smaller amounts of calcium, can still help meet daily requirements. They include almonds, seeds, rhubarb, bok choy, oranges, and figs.
While milk and cheese are excellent sources of calcium, they are not suitable for everyone due to religious, health, or personal reasons. Achieving calcium goals without dairy is feasible with intentional dietary choices, focusing on bone-in seafood, nuts, seeds, vegetables, and other plant-based foods.