What are the best sources of calcium for the Lactose Intolerant?

Conventionally, dairy products are one of the best sources of calcium. You may be one of those with an intolerance to milk foods. This is when you develop symptoms such as nausea, bloating, gas, diarrhea and unsettling stomach, after its consumption. This health issue relates to the poor lactose-absorption efficiency of your body. Incidentally, Lactose is the natural sugar found in dairy products and several other foods.

Cause

Lactase is an enzyme produced in the small intestine, which helps in the digestion of the milk products. Lactose intolerance in a person attributes to the deficiency of lactase enzymes in the body. This intolerance leads to revulsion towards the milk foods.

Importance of Calcium

Some of the lactose intolerant persons could live with the lactase deficiency but nobody could possibly live without calcium. Calcium is healthy for joints and bones, strong teeth, and blood vessels. It also helps to regulate blood pressure and blood sugar level. Calcium in right doses is significant for the diabetics.

Recommended calcium doses

The adults need 800 to 1,000 mg calcium per day while growing children require 1,300mg per day. The senior citizens require 1,300mg of calcium per day and this includes women over 50.

Best sources of calcium other than milk foods

The calcium supplement without dairy products seems unthinkable in Indian perspective. This may look challenging but alternatives are there to refurbish the depleted calcium in the body through different foods.

• Seeds- The seeds such as Chia, poppy, sesame, and celery are rich in calcium.
• Citric fruits- Oranges have a high dose of calcium besides other citric fruits.
• Oatmeal- Besides other nutrients, oatmeal contain calcium also.
• Soya products- Rich in calcium, soya milk, soy sprouts, and tofu are the best alternatives.
• Almonds- This is also rich in calcium.
• White beans- This is rich in calcium.
• Figs- Nutrients rich in vitamins and calcium.
• Broccoli- This is a good source of calcium.
• Leafy veggies- Kale, spinach, and mustard leaves are rich in calcium.

Eat well but eat Healthy!

written by Avni Kaul – Nutritionist and Wellness Coach