Get Calcium When You’re Lactose Intolerant
We need calcium and vitamin D for strong bones and for avoiding diseases such as osteoporosis.
In general, the recommended daily allowance of calcium for adults is between 1 000 and 1 200 mg. Women need the upper recommended level of calcium, as they are more likely to develop osteoporosis. A serving of milk is about 300mg of calcium, so women are supposed to be drinking around four glasses of milk per day.
So how do you get your calcium when your body cannot tolerate lactose or if you can’t eat or use animal products?
If you’re lactose intolerant, or vegan, meeting these requirements can be difficult, but the good news is there are many non-dairy sources of calcium.
Here are a five tips for changes in your daily diet that can help you get more calcium:
1. Quit drinking soft drinks.
Studies have shown that consuming large quantities of soda raises phosphate levels in the blood, which can filter calcium from your bones and prevent the absorption of new calcium.
2. Get enough Vitamin D.
Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and fortified orange juice.
Remember that sunlight also helps the body naturally absorb vitamin D, and with enough exposure to the sun, additional food sources may not be necessary.
3. Eat your beans.
Beans are high in calcium as well as protein. Baked beans are particularly high in calcium. One cup of baked beans contains 154mg calcium, nutritionists advise.
4. Eat canned salmon.
As we all know salmon is a great source of omega 3 fatty acids but it’s also a great source of calcium. Actually 85 grams of canned salmon contains 181mg calcium.
5. Opt for nuts as a crunchy snack.
Almonds, hazelnuts, Brazil nuts and walnuts are all high in calcium. In fact 100 grams of Brazil nuts contains 160mg of calcium. So opt for nuts as a crunchy snack.
Go ahead and include these in your diet if you’re lactose intolerant, a vegan or for any reason you might be avoiding dairy products.
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