What foods contain calcium, apart from milk and dairy products?
There are a number of foods you can eat, apart from milk and dairy products, to help you get enough calcium. Canned sardines, and other fish where we eat the bones, are good sources of calcium. Other foods that contain calcium include: • soya beans and tofu • bread • pulses such as chickpeas • green vegetables, especially watercress and okra (but not spinach) • other vegetables, such as cabbage and onions • dried fruit, especially dried figs • nuts, such as almonds, and seeds, such as sesame seedsTo help our bodies absorb the calcium from the foods we eat, it’s important to get enough vitamin D. We get vitamin D from sunlight on our skin and from foods such as margarines and spreads, breakfast cereals and oily fish. If you use soya, rice or oat drinks as a substitute for milk, try to choose those with added calcium. People with lactose intolerance often find that they can eat cheese and yoghurt without any problems. Cheese contains much less lactose than milk. Yoghurt contains a simila
