Doctor Kuzina told who needs to give up dairy, nutritionist Kotelnitsky named 7 foods high in calcium

Doctor Kuzina told who needs to give up milk, nutritionist Kotelnitsky named 7 foods high in calcium

According to nutritionist Katerina Kuzina, people over 50 years old who have problems with lactose intolerance and other aspects associated with the consumption of dairy products, it is recommended to completely eliminate them from the diet.

However, for people of the same age who do not have such problems, it is recommended to consume dairy products in moderation, which can be beneficial for health. According to the expert, milk contains important nutritional components necessary for maintaining health in old age, such as calcium, which helps strengthen bones and prevent osteoporosis.

Dairy products also contain high-quality proteins, B vitamins, riboflavin and vitamin B12, necessary for normal energy metabolism and the functioning of the nervous system.

Cousin also emphasizes that as we age, the body begins to absorb lactose less well, which can lead to bloating, gas, and stomach problems. Excessive consumption of lactose, in her opinion, can provoke the appearance of acne and even increase the risk of cancer, Kuzina quotes the publicationEvening Moscow. i>

Nutritionist Nikita Kotelnitsky told specifically for MedicForum how you can replace dairy products to avoid calcium deficiency.

“Dairy products are not the only source of calcium, and people who are lactose intolerant or simply prefer other dietary options can get adequate amounts of this important mineral from a variety of other foods,” says Kotelnitsky.


“Tofu, made from soybeans, is an excellent source of calcium, especially for vegetarians and vegans.”
100 grams of tofu contains about 350 mg of calcium.

White beans

Legumes such as beans and chickpeas contain significant amounts of calcium. They are also rich in plant proteins and fiber, making them good for healthy digestion.

“100 grams of white beans contain about 175 mg of calcium.”

Green leafy vegetables

Vegetables such as cabbage, broccoli, kale and green salads contain significant amounts of calcium. For example, 100 grams of kale contains about 150 mg of calcium.


“Almonds are an excellent source of calcium and healthy fats. 100 grams of almonds contain approximately 250 mg of calcium.”

Chia and flax seeds

These seeds contain calcium, as well as fiber and omega-3s fatty acid. 100 grams of chia seeds contain about 630 mg of calcium, and flax seeds contain about 255 mg.


Some types of fish, such as sardines and salmon, contain calcium in acceptable quantities. For example, 100 grams of sardines contain about 383 mg of calcium.

Whole grains

“Whole grains, such as oatmeal, barley and quinoa, contain calcium and other important minerals. They also rich in fiber and good for heart health.”

Earlier, MedicForum wrote about the benefits of soups for the body.

Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.