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
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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