If you thought there’s no food that can replace milk regarding calcium content, then you’re wrong. There are other foods with more calcium and nutrients than dairy products

But what are these foods?

According to Karyn Reyna Ocampo, Nutritionist at Clínica Ricardo Palma, milk derivatives are a good option as they contain almost no lactose. “Yogurt is one of them, but preferably with prebiotics. Also pasteurized cheese”, she suggests

Other options

In case you are lactose intolerant, the Nutritionist suggests covering calcium requirements with vegetable foods such as legumes: quinoa, chickpeas, lentils, green beans, kañihua (Chenopodium pallidicaule) and chocho (Lupinus mutabilis). Also almonds, nuts, chestnuts, and leafy green vegetables like spinach, arugula, berries, and pepper. These should be consumed fresh to enhance absorption”, she says. So now you know replacing milk is possible

Lic. Karyn Reyna
Nutritionist at Clínica Ricardo Palma