The intake of calcium is an essential part of your daily routine. Unfortunately it can be very difficult for people who are lactose intolerant. You can increase your intake of calcium by taking a calcium supplement and by using the following to give you a guide on how to obtaining calcium without having dairy products.
The recommended daily dietary intake of calcium:
| Children: | 400-1400 milligrams |
| Adults: | 400-800 milligrams |
| Pregnancy: | 900-1300 milligrams |
|
Foods that are high in calcium
|
milligrams of calcium per 100 grams
|
|
| Sesame Seeds | 1160 | |
| Curry Powder | 645 | |
| Spinach (3=60g) | 600 | |
| Sardines – canned (60g) | 460 | |
| Parsley sprigs (2=5g) | 330 | |
| Figs (2=75g) | 280 | |
| Fish paste (5g) | 280 | |
| Almonds (10=15g) | 250 | |
| Mussels (12=120g) | 200 | |
| Oysters (12=120g) | 190 | |
| Brazil nuts (5=20g) | 180 | |
| Prawns (6=120g) | 150 | |
| Spring Onions (4=20g) | 140 | |
| Pepper | 130 | |
| Vegemite (3g) | 90 |