Are you lactose intolerant? Milk is not for you? So,is it possible to get enough calcium when you don’t drink milk?

When people think of calcium, they tend to think milk. The perception is if you drink and eat lots of dairy, you’ll have strong bones and prevent osteoporosis. However, it’s not that simple. Calcium is important, but it’s not the only factor required for healthy bones.

Dairy isn’t the only source of calcium. There are a wide range of foods that contain this important mineral. If you’re not eating dairy, then include the following foods in your diet:

• Sardines or salmon: 100 grams of this fish gives about 300 mg of calcium, i.e. almost 1/3rd of your daily requirement.

• Dried fruit: 3 dried figs = 100 mg calcium and 10 dried apricots = 42 mg calcium

• Tofu: 80 grams or about 3 cubes = 96 mg calcium

• Leafy green vegetables: 1 cup of spinach, pakchoy, cabbage = 75 mg calcium

• Legumes: 1/2 cup chickpeas, lima beans or soya beans = 70 mg calcium

• Tahini: This is a paste made of sesame seeds. 1 tablespoon = 70 mg calcium

• Nuts: 20 almonds or 10 brazil nuts (about 30 grams) contains 65 mg calcium

• Parsley: 1 tablespoon = 65 mg calcium

• Orange: 35 mg calcium

Replacing milk with these healthy variety of food can help you fulfil your body’s calcium requirement, providing you healthy bones and a healthier body forever.