Calcium is extremely important for our bodies health, most importantly for our bones. The recommended amount for most adults is 1,000 mg per day and increases to 1,200 mg pr day for women over 50 and men over 70.
You can only get calcium through your diet, so if you’re lactose intolerant you need ways to reach the recommended daily intake of 1000 to 1200 mg without eating calcium rich foods such as cheese and milk.
Here are ways to incorporate calcium:
Get enough vitamin D
Vitamin D helps the body absorb and store calcium. Without enough vitamin D, your body will begin to take calcium from your bones which in turn will weaken them. You can add to your vitamin D levels by eating eggs and fatty fish. You can also always spend time in the sunlight to help your body to absorb vitamin D naturally. Even a little as 5 to 10 minutes of sun exposure per day can help you reach your daily goal.
Drink orange juice occasionally
Drinking a small glass of orange juice which does not have added sugars and contains vitamin D, is another way to add calcium into your diet.
Snack on nuts
Nuts are a rich source of calcium. We therefore we suggest that you fill a small plastic bag with a few handfuls of nuts and keep it nearby to eat throughout the day. You can also add seeds to diet by incorporating them into your meals as ingredients such as sprinkling chia seeds as an oatmeal toppings.
Tofu is filled with calcium and is made from soy milk, it is low in calories but high in protein and it can be used in a variety of dishes.
Some Leafy Greens
Dark, leafy greens are incredibly healthy and high in calcium. We suggest you opt for spinach and kale. One cup of cooked greens has up to 266mg (a quarter of the amount of calcium you need in a day).
One cup of frozen broccoli has 87 mg of calcium. A diet rich in broccoli and other members of the cruciferous family has been said to reduce the risk of cancer, according to scientific studies.
One large sweet potato contains 68 mg of calcium. These vegetables are also rich in potassium and vitamins A and C. Vitamin A is important when it comes to promoting good eyesight, resistance to the effects of aging, and cancer prevention. Sweet potatoes are naturally low in fat and calories and known to be a popular side dish.
Take a calcium supplement
If you can’t get enough calcium through your diet alone, you may need to consider adding an over-the-counter calcium supplement. We suggest talking to a doctor or a pharmacist about calcium supplements before you purchase them.
Rubies are you lactose intolerant? If so how do you meet your daily calcium intake.