Rachel Hosie | Independent
We all know that calcium is crucial for children with growing bones, but it’s a vital part of adult diets too, helping to maintain healthy bone structure and muscle function.
The NHS recommends adults aged 19 to 64 consume 700mg of calciuma day, and their main recommended sources are milk, cheese and dairy sources.
So where does this leave the increasing number of vegans, lactose-intolerant and dairy-free people in the UK?
Fortunately there are plenty of other ways to get calcium into your diet, as Frida Harju-Westman, nutritionist at the health app Lifesum, explained to The Independent.
The non-dairy foods you didn’t know contain calcium:
1. White beans

White beans are not only rich in protein, iron and fibre, they are a great source of calcium, containing approximately 175mg of calcium per serving.
“If you don’t fancy having white beans or want to introduce some variety, you can try winged beans or navy beans, both of which also provide plenty of calcium,” Harju-Westman says.
2. Oranges
Unbeknown to many, oranges contain high levels of calcium. “Eating just one orange has over 70mg of calcium, ensuring that you receive six per cent of your calcium intake for the day, as well as a great boost of vitamin C, in just one snack,” says Harju-Westman.
3. Almonds
“Nuts aren’t the first thing people think of when they think about calcium-rich foods, however many nuts contain a significant amount of calcium,” explains Harju-Westman.
Almonds in particular are a great calcium-rich snack and they’re also one of the few proteins that are alkaline forming, which helps to give you better immune function and energy.
4. Sardines
