Calcium is quite easy to include in your daily diet even if you’re not a milk drinker. Other dairy products such as yogurt or cheese also have high levels of calcium in them. If you would like to avoid dairy altogether, however, tofu is a great source of calcium (calcium content: 435 mg/half cup compared to milk’s 300 mg/cup), as is salmon and vegetables such as spinach and broccoli. Even waffles, pancakes, and pizza contain calcium. Check out the link below for specific values.
Yogurt, cheese, sardines or any kind of fish that are preserved with bones in them, COOKED leafy greens such as broccoli, spinach, chard, or mustard greens, nuts, tofu, and soy milk are good sources of calcium.
There are plenty of foods that are high in high in calcium that are not dairy-based at all, if you are looking to avoid all dairy. Green, leafy vegetables such as broccoli and spinach are excellent sources of calcium, as are nuts. Many soy products, like soy milk and tofu, are often fortified with additional calcium, helpful those looking to avoid animal products. Sardines, and some other types of fish that still have their bones in them, are also high in calcium.
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