Is it possible to increase your calcium levels without milk?

Calcium is recommended as a way to help prevent osteoporosis, but recent calcium supplements pose a possible heart attack risk. So which foods provide a healthy dose of calcium? Milk is a rich source of calcium: True or false? There are plenty of options, even if you don't make milk. The article below gives you more options on how to increase your calcium levels without milk.

Calcium is a mineral that the body needs to build strong bones and teeth. Calcium allows blood to clot normally, muscles and nerves to function properly, and to maintain a normal heartbeat. Most of the calcium present in the body is found inside the bones.
If we do not consume enough calcium, the body begins to take calcium from the bones, reducing bone mass and increasing the risk of osteoporosis. Inadequate calcium intake can also increase the risk of high blood pressure.
How much calcium should be consumed each day depends on many factors, the most important being age. The guidelines below will help ensure that you are consuming enough calcium:
Try to meet this recommended amount of calcium each day

Eating and drinking two to four servings of milk or dairy products and calcium-rich foods each day will help ensure that you're getting enough calcium in your daily diet. Foods rich in calcium will be provided below.
The best sources of calcium are dairy products, including milk, yogurt, cheese, and calcium-fortified drinks like almond milk and soy milk. Calcium is also found in dark green leafy vegetables, dried beans and peas, fish with bones, calcium-fortified juices and cereals.
Vitamin D will help your body absorb and synthesize calcium better. Daily vitamin D can be obtained through regular exposure to the sun. Vitamin D is also found in fatty fish, such as salmon, tuna, and swordfish. Beef liver, cheese, mushrooms and egg yolks also provide small amounts. Most milks are fortified with vitamin D; however, dairy foods, such as cheese and ice cream, are usually not fortified. Vitamin D is added to many breakfast cereals and some brands of orange juice, yogurt, margarine, and milk alternatives.
If you have trouble consuming enough calcium-rich foods in your daily diet, talk to your doctor and dietitian for suggestions. The amount of calcium you'll need from supplements depends on how much calcium you're getting from foods. Calcium supplements and some antacids that contain calcium can help you meet your calcium needs. Many multivitamin supplements contain limited amounts of calcium. Protein powders contain varying amounts of calcium. Factors that help optimize calcium absorption:
Limit calcium supplements to a maximum of 600 mg of elemental calcium at a time. Nutrition information and review servings and the amount of calcium provided for that serving. One calcium carbonate supplement typically provides 500-600 mg of elemental calcium. One calcium citrate supplement typically provides 200-300 mg of elemental calcium. Calcium carbonate is best absorbed when taken with food. Calcium citrate is best absorbed with or without food. Avoid taking calcium and iron supplements at the same time. For people with lactose intolerance, calcium supplements can be a little difficult. Lactose intolerance is defined as an inability to digest lactose, the sugar found in milk. It causes cramping, bloating or diarrhea when consuming dairy products. Lactose intolerance occurs because the body lacks lactase, an enzyme needed to digest lactose. Here are some suggestions to help you meet your calcium needs if you are lactose intolerant:
Try drinking lactose-free milk like Lactaid® or calcium-fortified soy, almond or rice milk. You can tolerate some dairy products that are low in lactose, such as yogurt and cheese. Try lactose-free or low-lactose cheese, lactose-free cheese or yogurt. Talk to your dietitian about other lactose-reducing products. Eat dairy-free foods that are good sources of calcium, such as broccoli, peas and dried beans, kale, bok choy, dark green leafy vegetables, canned salmon with tender bones, fish sardines, calcium-rich fruit juices, black molasses, almonds and calcium-processed tofu.

Milk is a rich source of calcium. That's probably something anyone can understand. And this is also the main source of calcium supplements for all of us. However, for people with lactose intolerance, or those who are on a diet without drinking milk, can calcium supplements without this food? Definitely yes!
Calcium is found in many foods unrelated to milk, cheese and yogurt - although those are all top sources of calcium. But before we dive into calcium-rich alternatives, here's a quick reminder why maintaining healthy calcium levels is so essential.
Bone health. 99% of calcium in the body is stored in the bones and teeth of each person. Until adulthood, your body is constantly rebuilding and strengthening bones, thus requiring regular calcium supplements. Heart function. Calcium literally keeps our heart muscle working properly. Nerve conduction. Calcium activates cell signals that direct your muscles to contract and help you move. Keeping all of these systems in tip-top shape requires a diet rich in calcium, which is the most abundant mineral in the body. How much calcium you need depends on your age. Women under 50 need 1,000 milligrams (mg) per day; Men under 71 also need 1,000 mg per day. Women over 50 (and men over 71) need more: Increase intake to 1,200 mg per day.
Older adults need more calcium to protect their bone health and prevent osteoporosis, a common bone disease that can develop as you age. Osteoporosis can lead to fractures, limited mobility, and expensive surgery.
A tip: If the label says the product provides, say, 30% of your daily calcium needs, you can add a zero to find out how much in milligrams - in this case, you'll get get 300 mg. If you're avoiding dairy, make it a habit to incorporate some other calcium-rich foods in your diet:
Canned sardines. Check the label to make sure they're canned in oil, including the bones. Calcium-fortified soy, almond and rice milk. Orange juice fortified with calcium. Check the label; Not all orange juice is fortified with calcium. Tofu made with calcium sulfate. Canned boneless pink salmon. Fortified cereal and English muffins. Check the label; Many popular ready-to-eat breakfast cereals and English muffins come with a healthy dose of extra calcium. Green. Radishes, turnips, and kale are all high in calcium. Bean. Garbanzo, kidney, navy and even canned baked beans provide calcium; Boiled green soybeans are another good choice. Canned shrimp. Vegetables like cooked broccoli, cabbage, edamame, and acorn squash. Papayas, figs and dried oranges. Remember that some of us are more at risk of calcium deficiency than others. Research has shown that adolescent girls - especially athletes - as well as women, those who are lactose intolerant or allergic to milk and the elderly should monitor their calcium levels closely. tighter.

While bone health is central to any discussion of calcium, almost every cell in our body needs calcium to grow. So there's no excuse if you can't include dairy in your diet: There are plenty of other options that can help keep your calcium levels peak.
Calcium is an important and necessary mineral in many vital activities of the body. Lack of calcium can cause you to have many problems related to bones, nerves or even heart. Milk and dairy products have long been considered the main and most effective sources of calcium. However, for people with lactose intolerance or who cannot add milk to their daily diet, calcium supplementation can be difficult. But calcium is not only found in milk but also in many other foods and adding these foods to the daily diet can reduce a person's dependence on milk to increase calcium levels.
If you have any questions related to the topic of nutrition for the body that need advice from a doctor, you can leave your question in the ASK VINMEC DOCTOR section directly on the hospital website. Your question will be sent to the doctor and you will receive a consultation as soon as possible!

References: my.clevelandclinic.org, mayoclinic.org