How to keep up your calcium intake if you don’t like dairy products

How to keep up your calcium intake if you don’t like dairy products

Are you the one who has been avoiding milk since childhood? Don’t worry you are not alone in this. Most of the people are not fan of dairy products. But dairy products are good sources of calcium so it becomes important to find alternative sources of calcium.

If you don’t like dairy products, you are not doomed to weak and brittle bones. There are various natural non-dairy sources of calcium which can fulfil the daily calcium requirements of your body.  There are chewable calcium tablets available which fulfil the daily calcium requirements of the body.


Those who are lactose intolerant also rely on non-dairy sources or calcium supplement to meet the calcium requirements of the body. Lactose intolerance is a state where lactose, sugar present in the dairy products, is not easily absorbed by the body. Intake of dairy products causes belly-pain, bloating and acidity in lactose intolerant individuals.  

Here is the list of non-dairy sources of calcium that will come to your rescue if you don’t like dairy products:

Broccoli is a rich source of calcium with 47 mg of calcium in 100 gms. Not just calcium, broccoli is also high on vitamins such as Vitamin A and C. Its vitamin content is twice as that of an orange. Diet rich in cruciferous vegetables, such as broccoli, keep colon and bladder cancer at bay.

Okra is one more veggie you can count on for high levels of calcium. It contains 82 mg of calcium per 100 gms which is high as compared to broccoli. It is also high on potassium which also contributes to make our bones strong. It also contains vitamin B, vitamin C, folic acid in addition to calcium and potassium. Read about other health benefits of Okra.

Figs are another source of calcium if you don’t like the taste of milk, with 23 mg of calcium in 100 mg. You will find figs as a super-sweet fruit but they are rich in fiber and potassium. They are also high on magnesium nutrient which maintains various body functions such as muscle function and strengthening of bones.

Canned Salmon also promise high level of calcium with the ease of consumption as they have higher shelf life than the fresh fish. You should opt for the canned salmon with bones where the calcium comes from. These varieties come with bones which become soft and edible when fish are heat sterilized before packaging. Read about 6 ways to make salmon.

Sesame seeds

Not just calcium, sesame seeds are good source of magnesium, iron, phosphorus, vitamin B1 and zinc. These seeds have beneficial fibers which lower the cholesterol in the body and prevent the high blood pressure. It is a good idea to mix sesame seeds in the batter of bread or cookies.  You can also add these to sautéed vegetables.


Almonds are nutrition rich nuts with high on calcium, potassium, vitamin E, magnesium, phosphorous, and iron.  One study suggests that roasted almonds are easily digested releasing more nutrients than the raw almonds.  You can also try some healthy recipes with almonds to consume this nutrient rich source of calcium.

Apart from the above sources of calcium, you can also try calcium supplement on daily basis as they provide the exact amount of calcium required by the body. Taking calcium supplement makes sure that you have neither excess nor deficiency of calcium. As both excess and lack of calcium in our body harms our body in many ways. Know more on role of calcium in our body and what happens in calcium excess and deficiency.

You can try Tuskca Calcium which is high absorption calcium supplement available in tasty flavours such as Orange & Pineapple. Read about health benefits of calcium dietary supplements.