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  • Q&A with Australian Health Practitioners

    What are other sources of calcium if I do not like drinking milk?

    Related Topic
    Nutrition
    I have never liked the taste of milk so I do not drink it.. as a woman I understand the importance of having a calcium-rich diet. What are other good sources of calcium?
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    • Samantha Ling
    • Lyn Christian
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    Samantha Ling

    Dietitian, Nutritionist

    Samantha is an Accredited Practicing Dietitian (APD), consultant and food and nutrition enthusiast. Samantha works in a private practice on the Central Coast, NSW, Rostant … View Profile

    Depending on your age, the recommended daily intake (RDI) for calcium equals to be around 3 serves per day.

    Excluding milk, other sources of calcium include: (each portion below equals one serve)
    - 200g plain yoghurt
    - 2 slices of cheddar cheese (40g)
    - 250ml calcium fortified soymilk or rice milk
    - 200g calcium fortified soy yoghurt
    - 1/2 cup bok choy, broccoli, chinese cabbage or kale (85g)
    - 3 tablespoons sesame seeds
    - 1 handful almonds, brazil nuts or hazelnuts
    - 100g can of salmon in bones or sardines (bones must be consumed)

    If you're still concerned as to whether or not you are getting enough calcium it might be worth visiting your local GP or an Accredited Practicing Dietitian.

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    Lyn Christian

    Nutritionist

    As a Naturopath and Nutritionist I am passionate about the promotion of health using functional foods to correct nutrient imbalances.All health conditions need to be … View Profile

    In addition to nuts, seeds, green leafy vegetables and canned fish are dried figs, amaranth, parsley cooked soybeans and tofu.A general guideline is 1000mg/day of calcium for 19-30 year old women, 1300mg/day for 31+ years.

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