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The Healthy Dish

Try These 12 Calcium Alternatives If You're Trying To Eat Dairy-Free

Milk does not do everybody good, especially those who are lactose intolerant. However, getting the recommended intake of calcium is important. The recommended daily allowance for adults ages 19 to 50 is 1,000 mg. The RDA for adults ages 51 to 70 is 1,000 mg for males and 1,200 mg for females.  

Calcium is an abundant mineral in the body and is required for certain body functions and bone health. The good news is that there are foods rich in calcium that are not in the dairy family.  

Here are some calcium alternatives:

Broccoli

Tofu

Bok Choy

Mustard Greens

Almonds

Fortified Cereal

Kale

Fortified Orange Juice 

Watercress

Nori

Sardines

Oysters

If you are still craving the creamy beverage but can’t digest it, there are some alternatives like almond milk, cashew milk, hemp seed milk, oat milk, flaxseed milk and coconut milk.

There are also alternatives to cheese, made with nuts and seeds, and alternatives to ice cream, made from nuts or coconuts, that can be found in your local health food store. 

If you can’t consume dairy, there are ways to get your calcium intake while still enjoying the taste of milk. 

(Image via Flickr/Mike Mozart)