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Updated 05 November 2014

When you can't eat dairy

Milk and milk products are known to be good sources of calcium which your bones need to stay healthy and strong.

But what if you don't like milk or are lactose intolerant? Then you can take soy products. 

Soy milk and tofu naturally contain calcium and though not as much as dairy products, many soy products are fortified with this valuable mineral. 

The amount of calcium in tofu various by brand, so always check the product labels for nutrition information. You should always aim to get 1000 mg of calcium per day. 

Symptoms of calcium deficiency include aches, cramps, pins and needles in the hands and feet, spasms and twitching in the muscles.

Read more: Why your calcium supplement should always contain vitamin D

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