Don’t like milk? Alternate routes to calcium!

Detest the taste of milk and worried about how to get your daily dose of calcium and vitamin D? Here’s a list of calcium-fortified foods which can protect you from osteoporosis!

There are scores of others who are just like you, but still manage to get their daily supplements without having to depend on dairy products. Calcium and vitamin D are essential for strong bones. So, if you are lactose intolerant or just don’t like milk for reasons unknown, check out the other sources of calcium and vitamin D.

Soy milk

Soy milk is an excellent substitute for those who do not like milk, as it is rich in calcium and Vitamin D. So, gulp down a glass of soy milk or add it to your favourite cereal and you are good to go! If you don’t like plain soy milk, you could toss a banana or a few strawberries into the blender along with the soy milk and your delicious, healthy smoothie is ready!

Almonds

Eat a handful of almonds every day if you don’t like milk. Almonds are rich in calcium and can take care of your daily requirement of calcium. You can also make almond milk. Here’s how:

Soak almonds overnight. In the morning, blend the almonds with water. You should use about three cups of water for every cup of almond. Blend the almonds until you see a thick, frothy puree. Remove it from the blender into a mesh strain bag and squeeze until the almond meal is dry.  Your rich, creamy, nutritious almond milk is ready! You can later sweeten it and add it coffee, tea, cereals or smoothies.

Tofu

If you are averse to milk, tofu is another food which can be an excellent source of calcium. The natural setting agent in tofu is calcium sulfate. It is also a good source of protein, and it enhances the absorption of calcium. So, half a cup of tofu is equivalent to half a day’s supply of your daily calcium.

Cabbage

Vegetables belonging to the cabbage family such as broccoli, mustard, cabbage and turnip greens are rich in calcium. They are also full of nutrients such as folate and vitamin K, which are required for building of strong bones. Eating about half a cup of cabbage every day gives you as much calcium as a glass of milk.

Salmon

You can get your daily supplement of vitamin D from salmon. Salmon has a high fat content and thus considered an excellent source of Vitamin D. One serving of salmon can take care of your vitamin D intake for the day. Tuna and mackerel are also said to be rich in vitamin D and a good addition to your daily diet.

Other sources of vitamin D

Orange juice, egg yolk and mushrooms too are rich in vitamin D. Having a glass of orange juice or having a whole egg can take care of you daily recommended dose of vitamin D.

In addition to all this, there is sunlight! Expose your body to sunlight for about 20 minutes (without sunscreen) as the sun plays an important role in maintaining bone strength!

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