Lactose intolerant? Here are 9 alternatives to get your dose of calcium
Calcium tops the list of important minerals needed by our body. It helps the body to perform multiple functions including building bones, teeth, receiving nerve signals, muscle contraction, the release of hormones, preventing blood clotting and maintaining a normal heartbeat.
Talking about calcium sources in our daily diet, we all know dairy products like milk, yoghurt and cheese have the highest levels of calcium. But if you are lactose intolerant, you cannot consume these foods. Then what should you consume? Worry not, here are other food alternatives that will provide you with a high dose of calcium.
Oatmeal makes for one of the most favourite breakfasts among office goers. This is because it’s easy to make and is loaded with nutrients. Oats are rich in nutrients including calcium, which makes it a good replacement for milk. Around half a cup of oats contains over 200 mg of calcium.
2 tablespoons of chia seeds have 179 mg of calcium and they work as a wonderful oatmeal topping. You can add chia seeds to smoothies, salads or simply add them to your yoghurt. Chia seeds have boron, which is great for muscles and bones.
Soy milk is a healthier alternative to dairy milk if you are allergic to dairy products. One serving of soy milk has around 500 mg of calcium per serving. But make sure to choose a product that is fortified with calcium carbonate if you are lactose intolerant.
Tofu is densely rich in calcium. Half a cup of tofu (126 grams) can provide you with 86 per cent of the recommended daily intake dose of calcium. Tofu is a good source of protein and has all the nine essential amino acids and thus great for your health.
Sunflower seeds are high in protein and healthy fats and antioxidants that can lower your risk of developing serious conditions. One cup of sunflower seed kernels contains 109 mg of calcium, which has various health benefits.
Broccoli is not just rich in calcium but several other nutrients such as fibre, iron, selenium, potassium, magnesium, vitamin A, C, E, K and folic acid. Do you need any more reasons to consume broccoli?
A medium-size orange has 60 mg of calcium. But do not overeat oranges. Too much fibre from it can affect digestion negatively and cause abdominal cramps.
Beans are a powerhouse of calcium. A cup of beans has more than 191 mg of calcium. You can add them to your soup or add various breakfast preparations.
To maintain bone density one needs to eat enough calcium and vitamin D. Calcium when consumed along with vitamin D has various health benefits including protecting against cancer, diabetes and high blood pressure. Vitamin D is essential to absorb calcium in the body. Without enough vitamin D, your body starts taking calcium for the bones, making them weak.