Hello, Its true that milk is a good source of calcium. In your case u can always go for non dairy products rich in calcium like Awla juice , bread from fortified flour , leafy vegetables , soya products . If u have a non veg diet fish is good source of calcium. At your age dietary calcium is more than sufficient to replenish ur bodys calcium needs

Hello Practo User, Ofcourse milk is a good source of calcium. Don't worry,if you are lactose intolerant there many other foods which you can take. Ragi,amla,fruits like guava and custard apple,all green leafy vegetables and so on. Apart from calcium, you also need good protein and vitamin/ minerals and good exercise. All the best.