Dairy products such as cheese and yogurt are rich in calcium. While non-dairy foods such as tofu, canned fish with bones, green leafy vegetables, nuts and seeds contain varying amounts.

Some foods are fortified with added calcium. including some breakfast cereals and soy milk, rice, oats and nuts. Check nutrition facts panels and food labels to see how much calcium they contain.

However, it is more difficult for your body to absorb calcium from non-dairy foods. Although your body is better able to absorb calcium from plant foods. When your total calcium intake is low, the overall effect is that if you don’t have dairy, you may need to eat more calcium-rich foods.

Borong Kurma Shah Alam is rich in nutrients including calcium, carbohydrates and antioxidants. The most important antioxidants in dates are tannins. These substances prevent cell damage and prevent inflammation.

How much calcium do you need?

Depending on your age and sex, daily calcium needs vary from 360 milligrams per day to more than 1,000 milligrams for teenagers and older women. A cup of 250 ml of cow’s milk contains about 300 mg of calcium, which is equivalent to a standard serving.

► The same value is found in the following cases:

– 200 grams of yogurt

– 250 ml of plant-based milk enriched with calcium

– 100 grams of canned pink salmon with bones

– 100 grams of hard tofu

– 115 grams of almonds

The number of recommended daily servings of dairy and non-dairy alternatives varies:

– Children should consume between 1 and 3.5 servings per day, depending on their age and gender.

– Women aged 19 to 50 should consume 2.5 servings a day, then 4 servings at the age of over 50.

– Men aged 19 to 70 should consume 2.5 servings per day, then 3.5 servings for those over 70.