What should milk haters do to get enough calcium?

In the realm of nutritional essentials, milk has long reigned as a symbol of vitality, cherished for its rich reservoir of vital nutrients. Yet, for some, the prospect of indulging in a creamy glass of milk may not stir excitement but rather elicit apprehension. Whether due to a lack of taste for dairy or the unfortunate presence of allergies, navigating the world of calcium intake can feel like traversing a labyrinth. But fret not, fellow seekers of sustenance, for the landscape of alternative foods brims with possibilities, each capable of bestowing upon you the essential calcium needed to fortify your body's foundation and propel you towards optimal growth and well-being.

We often believe that milk is the best supplemental source of calcium. Many other foods contain a great deal of calcium and can be a good option for daily calcium intake.

Currently, dairy products are all introduced as nonbacterial-safe organic sterilized milk. However, milk sterilization can produce calcium carbonate which in fact cannot be directly absorbed into the body. Furthermore, it contains Methionine, which easily increases the acidity and pH of the body, thereby adversely affecting the absorption of calcium into the bone.

Not everyone can get calcium from milk.

Not everyone can get calcium from milk.

Moreover, many people cannot drink milk due to allergies, lactose intolerance, or autoimmune disorders. So, if you cannot drink milk due to the mentioned reasons and you do not carry out other methods for calcium supplementation, you will have risks of being short or suffering from bone diseases due to calcium deficiency.

To avoid calcium deficiency due to not drinking milk, you can use the following calcium-rich foods:

Calcium-rich foods that help increase height


Seafood, such as shrimp, crabs, and fish, is known to be one of the foods that is richest in calcium. Every 100 g of clam meat contains 177 mg of calcium while every 100 g of shrimps contains 882 mg of calcium. Therefore, we should not ignore seafood if we want to own an ideal height in the future.


Each serving of beans contains about 175 mg of calcium. Moreover, soybeans, green beans, and white beans are rich in protein, iron, and fiber. In comparison with other foods, the price of beans is relatively cheap so people can use them easily. If you have difficulty drinking milk, you can eat a lot of beans to get enough calcium and facilitate height growth.


Many people mistakenly believe that oranges can only provide vitamins. When you eat an orange, you provide 70 mg of calcium to your body, which is equivalent to 10% of the calcium requirement of the body during the day. This is also a very popular food that anyone can use. Therefore, you can eat from 1 to 2 oranges per day to get enough calcium, vitamin C, vitamin A, and fiber, which are very good for health and height growth.


Almonds are also a kind of calcium supplement that is extremely effective in replacing milk. Studies have shown that eating almonds daily can provide a large amount of calcium to the body, even more than milk. If you eat 168 g of almonds, you get 320 mg of calcium. Furthermore, almonds are rich in fiber, vitamin E, and other minerals, which help improve and enhance health.


Broccoli is called a superfood because it not only provides essential nutrients, including vitamin A, and vitamin K, and minerals, such as magnesium, zinc, and phosphorus, but also contains a very high calcium content. Therefore, it can help the body stay healthy and increase height optimally.

Broccoli is rich in calcium.

Broccoli is rich in calcium.

Sweet potato

A sweet potato contains about 55 mg of calcium. Moreover, sweet potatoes are considered a very good kind of food for the digestive process. Therefore, if you are "fed up" with milk or other kinds of fish and meat, you can choose sweet potatoes to ensure that calcium is provided sufficiently.

Non-dairy milk substitutes

There is a world of non-dairy milk substitutes available. These options not only provide a creamy and satisfying alternative but also contribute to your daily calcium intake.

Almond milk

Almond milk is a popular choice known for its creamy texture and subtle nutty flavor. Beyond its pleasant taste and versatility in various recipes, it is often fortified with calcium, making it an excellent choice for calcium seekers. It is also naturally low in calories and a source of vitamin E, which contributes to skin health.

Soy milk

Soy milk is derived from soybeans, making it a nutrient-rich milk alternative. It is naturally high in protein, which is an advantage for those seeking a dairy-free protein source. Additionally, many brands fortify soy milk with calcium and vitamin D, enhancing its bone health benefits.

Oat milk

Oat milk has gained popularity in recent years due to its naturally sweet flavor and creamy consistency. While it may not be as naturally high in calcium as other options, some are calcium-fortified. Oat milk is also rich in fiber and has a unique blend of vitamins and minerals that can benefit overall health.

Rice milk

Rice milk is known for its mild flavor and lactose-free nature, making it a gentle option for those with sensitive stomachs. While it may be lower in protein than some other non-dairy milk substitutes, it is often fortified with calcium and vitamin D, which are essential for maintaining strong bones.

Calcium supplements

While a balanced diet is the primary source of calcium, there are situations where calcium supplements may be necessary.

Calcium supplements may be warranted when dietary intake falls short of recommended levels, or in cases of specific medical conditions that affect calcium absorption. It is essential to consult with a healthcare provider who can assess your individual needs and provide guidance on the appropriate dosage and timing of calcium supplements.

Several forms of calcium supplements are available, including calcium carbonate, calcium citrate, and calcium phosphate. Each type has specific characteristics, such as calcium carbonate's high elemental calcium content and calcium citrate's enhanced absorption in low-acid environments. The choice of supplement depends on individual factors and dietary considerations

A comprehensive and effective solution to the supplementation of calcium is to use growth supplements. With Calcium and Collagen Hydrolysate and the doses carefully calculated by the nutritionists, NuBest Tall will provide an abundant source of nutrients to help you stay healthy as well as make your bones grow naturally.

Lifestyle choice and bone health

The role of exercise

Exercise is not just about building muscle and improving cardiovascular health; it also plays a crucial role in calcium utilization within the body. Weight-bearing exercises, such as walking, jogging, and resistance training, stimulate bones to become denser and stronger. These activities create stress on the bones, prompting them to adapt by increasing their calcium content.

Limiting alcohol and smoking

Smoking introduces harmful chemicals into the body that can interfere with the absorption of calcium and other essential nutrients. Moreover, it is linked to reduced bone density and a higher risk of fractures.

Similarly, alcohol interferes with the body's ability to absorb calcium and disrupts the balance of hormones responsible for bone formation and maintenance. Over time, chronic alcohol abuse can lead to weakened bones and an increased susceptibility to fractures.

The impact of caffeine

Caffeine, found in coffee, tea, and many soft drinks, is commonly known as a stimulant. While moderate caffeine intake is considered safe, excessive consumption can hinder calcium absorption, potentially leading to reduced bone density.

In conclusion,

So, to our fellow milk haters and those seeking dairy-free options, the message is clear: obtaining sufficient calcium does not have to be a challenge. By incorporating these alternatives and making informed choices, you can ensure your calcium needs are met, promoting not only strong bones but also a delicious and varied diet.

Generally speaking, your journey to calcium sufficiency can be both nutritious and enjoyable, ensuring you are well-equipped for a life of strong, healthy bones.


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