![]() ![]() Use tinned sardines or pilchards (with the bones) instead of tuna in a sandwich or on toast.Start the day with cereal (many are calcium-fortified) with milk (or a calcium-fortified milk plant-based alternative.Note that most plant-based alternatives to dairy, like rice, oat or nut drinks, contain less protein and calories than cow’s milk. Without added calcium, these foods and drinks do not have a noticeable amount of calcium. It is important to check that the products you are buying contain added calcium as many organic products, for example, are not fortified. Calcium-set tofu and calcium-fortified bread are good options to include as your main sources of calcium. Many plant-based alternatives to dairy products in the UK are fortified with calcium (they have extra calcium added to them). Yes! There are lots of plant-based foods and drinks that contain calcium listed in the table above. Can I get enough calcium in a vegan diet? They have therefore not been listed and you should not rely on them as your main sources of calcium. Spinach, dried fruits, beans, seeds and nuts contain calcium but they also contain oxalates and/or phytates which reduce how much calcium your body can absorb from them. *Children under four and a half years old should not have rice drinks as a replacement for cow’s milk, breast milk or infant formula. Sardines (with bones) (in tomato sauce, olive oil, brine) Soya bean curd/tofu (only if set with calcium chloride (E509) or calcium sulphate (E516), not nigari)Ĭalcium-fortified soya, coconut or oat yoghurt and soya dessert or custard soya, oat, nut, coconut, pea, rice* drinks Where do I get calcium from?Ĭalcium-fortified plant-based alternatives to milk e.g. Limited evidence suggests that some older adults may benefit from higher intakes. are on a cow’s milk or lactose-free diet.You are more at risk of calcium deficiency if you: * Discuss the need for a calcium supplement with your doctor or dietitian. ![]() Inflammatory Bowel disease (while taking corticosteroids)* How much calcium do I need?ħ00 (up to 1000 on osteoporosis drug treatments) It is also needed for healthy muscle and nerve function. Why do I need calcium?Ĭalcium is a mineral that is needed to maintain strong bones. This Food Fact Sheet lists how much calcium different people need, what foods and drinks are good sources, and how you can add it to your diet. Calcium is important at all ages for strong bones and teeth. ![]()
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