How to Get Calcium When You’re Lactose Intolerant

Calcium is an essential mineral that our bodies need to build and maintain strong bones and teeth, regulate muscle function, and support nerve signaling. For those who are lactose intolerant and cannot consume dairy products, it can be challenging to get enough calcium in their diets. However, there are plenty of other foods that are rich in calcium and can help meet the daily recommended intake of 1000-1200 mg for adults. Here are some ways to get calcium when you’re lactose intolerant.

Calcium-Fortified Non-Dairy Milks

Drinking calcium-fortified non-dairy milks is an easy way to add calcium to your diet. Many brands of soy, almond, rice, oat, and coconut milk are fortified with calcium and vitamin D, which helps the body absorb calcium. You can use non-dairy milk in place of dairy milk in recipes for smoothies, cereal, coffee, or tea. Some non-dairy milks also have added flavors like vanilla or chocolate, making them a tasty option for a calcium boost.

Leafy Greens

Eating leafy greens such as kale, collard greens, bok choy, and spinach is an excellent way to get calcium. One cup of cooked kale or collard greens contains around 300-350 mg of calcium, which is almost as much as a cup of milk. Plus, leafy greens contain other essential nutrients such as folic acid and vitamins A and C, making them a superfood for overall health. Try adding kale to a smoothie or sautéing spinach with garlic and olive oil for a delicious and nutritious side dish.

Nuts

Eating nuts that are rich in calcium is another way to boost your calcium intake. Almonds, for example, are an excellent source of calcium, with one cup containing around 385 mg. Other nuts such as brazil nuts, hazelnuts, and pistachios are also high in calcium. Nuts are also a good source of healthy fats, protein, and fiber, making them a nutritious snack or addition to a salad or stir-fry.

There are plenty of ways to get calcium in your diet, even if you are lactose intolerant. Calcium-fortified non-dairy milks, leafy greens, and nuts are all excellent sources of calcium that can help you meet your daily needs. It’s essential to consume enough calcium to maintain good bone health, but it’s also crucial to eat a balanced diet with a variety of other nutrients for overall wellness. With these options, you can maintain a calcium-rich diet while also enjoying delicious and nutritious foods.

If you enjoyed this article, you might also like: Aspects of Your Health to Worry About As You Get Older