How to Get Calcium Without Milk

Milk has about 300 mg of calcium per cup, a little less than a third of the amount you bf2430_d4a33414c7da44ca8f4c688c45b6fd2b_mv2 (2).jpgneed daily.But you can get calcium from other sources.

If you just don’t do dairy.To get 1,000 mg of calcium daily without dairy.you’d have to eat a cup of frozen,cooked spinach (292mg); a cup of frozen,cooked collard greens (356mg); a cup of frozen,cooked collard greens (356 mg);
3 ounces of conned salmon with the soft little bones (181 mg); and a cup of white beans (192mg) every day.

If you’re lactose-intolerant.Lactose-free milk is treated with lactose,the enzyme that breaks down lactose (milk sugar),so it won’t cause gas and diarrhea.Or try yogurt.With less lactose,it is usually well-tolerated.

If calcium pills seem easier.Add up the calcium in your diet,and use supplements only to reach your recommended daily intake.More calcium isn’t better and may raise heart-disease risk without providing extra bone benefits.

 

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