Everyone knows that milk is the best drink for calcium supplementation, but some people dare not drink milk, and many people do not drink it because of lactose intolerance. If people who don’t drink milk need calcium supplements, what can they eat?

How much calcium do you need every day?

Milk is the main food source of calcium. If you can drink milk, of course drinking milk is one of the fastest sources of calcium supplementation from food. The Ministry of Health and Welfare recommends that healthy adults consume 1,000 mg of calcium daily. To obtain sufficient calcium, it is recommended that each person drink milk per day: 1.5 to 2 cups for adults over 19 years old. Each 240 ml cup of dairy contains approximately 250 mg of calcium, which can provide approximately 1/4 of the recommended daily calcium intake for adults.

However, some people dare not drink milk, and many people do not drink it because of lactose intolerance. If people who don’t drink milk need calcium supplements, what can they eat? The following is a summary of other foods high in calcium recommended by the National Health Service and "verywell health". People who dare not drink milk can eat more of these foods to supplement their intake.

10 Foods with High Calcium Content

Each 240 ml cup of dairy products contains about 250 mg of calcium. The calcium content of the following foods (all based on 1 serving) is no less than that of milk.

1. Chia seeds

Calcium: 595 mg/per 100 g

2. Beans, such as soybeans

Calcium: 504 mg

3. Soy products, such as tofu

Calcium: 506 mg

PS. The calcium content varies depending on the brand and production method. You should read the ingredient list when purchasing.

4.Yoghurt

Calcium: 488 mg

PS. Greek yogurt has a lower calcium content.

5. Canned sardines

Calcium: 351 mg

PS. Sardines containing small edible fish bones usually have higher calcium content.

6. Kale

Calcium: 324 mg

7. Canned salmon

Calcium: 168 mg

PS. Pay attention to the sodium content of canned fish.

8. Green vegetables/baby cabbage

Calcium: 158 mg

PS. Other dark vegetables, such as green vegetables, amaranth, etc.

9. Other types

such as small fish (eaten with bones), dried fish, shrimps, clams and oysters, dried fungus, black sesame seeds, etc.

10. Low lactose milk

Those who are lactose intolerant can try drinking low lactose milk.

Is bone soup high in calcium? Add some vinegar to dissolve the calcium in the bones

However, most people’s eating habits do not allow them to eat a large amount of high-calcium foods at one time, so they should get a balanced intake from the above foods. Pair it with different foods, such as a glass of milk, a plate of dried beans, a small bowl of dark vegetables, etc.

In addition, many people think that bone broth contains a lot of calcium. In fact, most of the calcium is still in the bones, unless you suck the bones. However, the National Health Administration has a tip: when making bone soup, add some vinegar to make it easier for the calcium in the bones to dissolve.

Don’t forget the most important thing when supplementing calcium: bask in the sun.

Finally, a special reminder is that don’t think that drinking milk or eating foods high in calcium will supplement calcium. You must also spend more time in the sun. The two major factors that affect bone density are calcium and vitamin D. The former is mainly absorbed through diet, while 80% of the latter is synthesized by the body through exposure to the sun. So if the weather is nice, it’s a good idea to go out for a walk and bask in the sun.