❓Where do vegetarians who don't drink milk get their calcium from?
2 Answers
There are more plant-based calcium sources than you'd think: firm tofu made with gypsum/calcium sulfate (its calcium content is noticeably higher than tofu made with nigari — check the packaging for which coagulant was used), traditional pressed tofu, kale, Chinese broccoli (gai lan), bok choy, black sesame paste, dried figs, and almonds, plus calcium-fortified plant milks (check the nutrition label — a lot of brands now get pretty close to cow's milk levels). Calcium alone isn't enough, though — you need vitamin D and regular weight-bearing exercise (walking, strength training) too, so the calcium actually gets put to use in your bones.
Sharing a small habit I've kept up for a few years: I add a spoonful of black sesame powder to my oatmeal every morning, along with a cup of calcium-fortified soy milk, and snack on a few almonds sometimes. It actually tastes pretty good and isn't hard to stick with. My bone density and calcium-related numbers have stayed within the normal range at checkups for years now doing this. Just sharing for reference — you should adjust the amounts based on your own checkup results.