Having milk allergy means you need to get your calcium intake from non-dairy healthy foods. Since calcium is important for bone density, many people who are allergic to dairy find it difficult to get the recommended calcium intake every day, especially since milk contains high calcium. Most people do not know many sources of calcium beside dairy products, but if you know what to eat, you can get as much as calcium intake from few glasses of milk every day.
High-Calcium Healthy Foods to Eat Every Day
Children and teens generally need around 700 to 1,300 mg of calcium every day, until they hit 18 years old and need only around 1,000 mg of calcium every day. When we reach 50 and above, it is time to add calcium intake to 1,200 mg per day. You can achieve these targets by eating high calcium foods, by matching the amount of calcium the foods have equal to an 8-ounce glass of milk (around 300 mg of calcium).
Here are the examples of high calcium foods, along with their amounts that are equal to 300 mg calcium:
- Canned salmon. You need to eat around 3 ounces of canned salmon to achieve 300 mg of calcium intake. However, pay attention to the sodium amount that is usually high in canned food.
- Tofu. Soft tofu that is made with calcium sulfate contains good amount of calcium. A cup of such tofu contains 300 mg of calcium.
- White bread. Despite being compared all the time with whole grained bread, four slices of white bread actually contain the same calcium amount as a glass of milk.
- Kale. This is among the most recommended healthy foods for calcium intake. 1 ½ cups of kale is equal to 300 mg of calcium, just like in a glass of milk.
- Broccoli. Despite being recommended as calcium source, you need about 7 cups of broccoli to get 300 mg of calcium.
- Okra. This vegetable has higher calcium intake than broccoli. You only need about 4 cups of okra to get 300 mg of calcium.
- Turnip greens. Just like kale, these vegetables are underrated calcium sources. You can get 300 mg of calcium from 1 ½ cups of turnip greens.
Fortified foods and beverages are also great sources of calcium for milk allergy, thanks to food technology that enables manufacturers to sell foods with calcium fortification. You can find fortified foods and beverages at supermarkets and grocery stores, such as fortified orange juice, bread, or soy milk.
To ensure that you get enough calcium in a day, you need to eat balanced healthy foods. Since calcium sources are varied, you can combine the abovementioned foods and beverages in daily menu, including in various recipes such as miso soup with tofu, fried okra, green salads, steamed broccoli, salmon sandwich, and such. By eating balanced healthy foods, you can enough intake of calcium in a day without consuming milk, which is great if you have milk allergy.