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Lactose intolerant? Choose these best alternatives to get your dose of calcium

Published on:5 August 2021, 16:00pm IST
If you are lactose intolerant and looking for other calcium-rich sources to provide you the recommended dietary intake of calcium, you have landed at the right place! You need to include these alternate sources of calcium.
Aayushi Gupta
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foods that reduce calcium absorption
Calcium, a magic mineral that your body needs, can also be found in sources other than milk and milk products. Image courtesy: Shutterstock
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If we talk about the various important minerals that your body needs to function properly, calcium tops the list! Why? Well, calcium is an essential nutrient that helps your body to perform many functions, such as building strong bones and teeth, sending and receiving nerve signals, muscle contraction, the release of hormones, preventing blood clotting, and for maintaining a normal heartbeat. 

Also, read: 6 warning signs of calcium deficiency that you need to look out for

When it comes to calcium sources, many of us know that dairy products such as milk, yogurt, and cheese contain some of the highest levels of calcium. But those who have milk intolerance have to abstain from these calcium-rich foods. Then what’s the solution for them? Don’t worry, you can still get your daily allotment of calcium! 

Here are the calcium-rich alternatives for people who are intolerant to milk:
1. Oatmeal

Oatmeal is considered the best breakfast choice when it comes to weight loss. Isn’t it? But guess what. Oats are rich in many nutrients, including calcium, which makes them truly a perfect breakfast. About a half cup of oats contains over 200 mg of calcium. 

lactose intolerance
Say yes to oatmeal to increase your calcium intake. Image courtesy: Shutterstock
2. Chia seeds

A single ounce or 2 tablespoons of chia seeds has 179 mg of calcium and they work well as an oatmeal topping. You can also add chia seeds to smoothies or simply mix them into yogurt. Chia also contains boron, which is good for bones and muscles as well. 

3. Soy milk

Unlike dairy milk, soy milk is a much healthier alternative. Especially if you’re allergic to dairy products or are lactose intolerant, then you have enough and more reasons to turn to soy milk. Soy milk may have up to 500 mg of calcium in a serving. But it is important to choose a product that is fortified with calcium carbonate if you’re lactose intolerant. 

lactose intolerance
Switch to soy milk for its immense benefits. Image courtesy: Shutterstock
4. Tofu

Tofu, also known as bean curd, has dollops of calcium. You can get 86 percent of RDI (recommended dietary intake) for calcium in just a half a cup (126 grams) of tofu. Also, tofu is a good source of protein and all nine essential amino acids, and so, it is good for your health. 

5. Sunflower seeds

Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. Also, a single cup of sunflower seed kernels contains 109 mg of calcium which can deliver a number of health benefits to your body. 

lactose intolerance
Sunflower seeds are good for your hair as well. Image courtesy: Shutterstock
6. Broccoli

This nutritional showstopper deserves all the attention. Not just of being rich in calcium but rich in several other nutrients such as fibre, protein, iron, potassium, selenium, magnesium, as well as Vitamin A, C, E, K, and an array of vitamin B including folic acid. 

7. Orange

Orange is one of the more calcium-rich fruits. One orange (150 g) has about 60 mg of calcium. But make sure you don’t overeat oranges. Otherwise, the greater fibre content of oranges can affect digestion, causing abdominal cramps. 

8. Kale

This superfood will leave you stunned with its health benefits. Kale is very high in vitamin C, K, folate, manganese, and calcium. Just 2 cups of raw chopped kale provide about 180mg of calcium. Plus, it is also low in calories, which means good for weight loss as well. 

lactose intolerance
Kale is THE superfood you need to boost your calcium intake. Image courtesy: Shutterstock
9. Beans

Beans are a nutritional powerhouse that boosts calcium. A cup of canned white beans has more calcium (191 mg of calcium) than half a cup of milk (149 mg of calcium). Eat them on their own or add them to a low sodium soup. 

10. Vitamin D

Bone density is preserved when enough calcium and vitamin D is consumed daily. Some studies show that calcium, along with Vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure. Vitamin D helps the body absorb and store calcium. Without enough Vitamin D, your body starts taking calcium from your bones, weakening them. Therefore, you need Vitamin D!

Calcium is an important mineral for your body. Make sure you get enough of it in a day!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.