Don’t like milk? Check out these easily available non-dairy sources of calcium

“Though women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4–18 are advised to consume 1,300 mg,” she mentioned.

However, some people are unable to meet their daily requirements through dairy products like milk, or are simply, lactose intolerant.

So, what can you do?

You can count on non-dairy sources of calcium. “Plenty of foods are rich in calcium, and many do not contain dairy,” she mentioned.

As per Makhija,

*20g of poppy seeds is as good as a glass of milk. Use it as a drink or a dessert, like halwa or a porridge.
*30g of chia seeds is good enough as a glass of milk
*Sesame seeds = two heaped tablespoons give you the same amount of calcium as a glass of milk.
*Kidney bean 100g raw = 140mg calcium
*Almonds 100g = 260mg calcium
*Eight figs = 241mg calcium
*Tofu 100g = 680mg calcium

Others include broccoli, sweet potato, sunflower seeds, ladyfingers, oranges, rocket leaves. “A bowl full is a good enough measure,” said Makhija.

However, as with any other food composition, it is important to follow a well-balanced diet, she remarked.

“Follow a balanced colourful plate daily and you can meet most of your important mineral needs easily,” she said.

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