9 Ways to Get Calcium If You’re Lactose Intolerance
Calcium is a very important part of all our diets. It keeps our bones strong and helps us steer clear of osteoporosis as we age. Most of us know, the only way we can receive this mineral is through our diet. It’s essential that we provide our bodies with enough of it. Therefore, it’s important we get calcium in our diet. Even if we are lactose intolerant, or if there is another reason we are cutting it from our diet.
There are two ways your body can get the calcium it needs. One is eating foods and supplements that contain it. And the other is by drawing from inside sources, (primarily the bones) that store this mineral. It’s important we get the recommended dose of daily intake which is between 1,000-1200.
1. Up your Vitamin D Intake
Vitamin D fastens the rate at which your body absorbs and stores calcium. If it doesn’t have vitamin D, your body will start taking this mineral from your bones, hence weakening them.
It’s crucial that you eat foods rich in vitamin D such as eggs, fatty fish and cereal. The recommended intake of Vitamin D is between 400-800 IU per day.
5 to 10 minutes per day of sun exposure is helpful in reaching your daily goal of Vitamin D intake. Sunlight is a good way for your body to absorb Vitamin D naturally.
2. Drink Orange Juice
Although orange juice is another great way to get calcium in your diet, it’s important to understand that orange juice typically contains a large amount of added sugars. If you are going to use OJ for more calcium, make sure to check the label for no added sugar.
3. Start your Day with Oatmeal
Starting your day with oatmeal is a great way to include more calcium in your diet! It has over 180 mg of calcium, which is about 15% of the daily recommended amount of daily intake. If you add soy milk to your oatmeal you can add some extra calcium.
4. Don’t Forget Nuts
Almond and Brazilian nuts are full of calcium. A half a cup of either contains over 120mg each. However, if Pistachio nuts are your favorite, then you can also opt for them as they are good sources too, although only containing about 65 mg per half-cup. Still better than nothing!
5. Eat Lots of Beans and Lentils
Well, beans and lentils are famous for their high fiber content, but some varieties have decent amounts of calcium too. A single cup of winged beans, for instance, contains 244 mg. One cup of white beans also provides 13% of the RDI for this mineral. Other varieties have lesser quantities, but they’re still good sources.
6. Canned Seafood
Believe it or not, canned seafood is packed with this mineral. For instance, sardines come in with the most at a whopping 325 mg of calcium from a 3-ounce portion. Plus, a 3-ounce serving of shrimp or salmon will give you 125 mg.
7. Add Tofu to Your Diet
Although many of us turn our noses up at tofu, it actually contains a good amount of calcium. A half-cup of firm tofu has over 200 mg. The good, this option is low in calories and can be used to replace foods of a large number of dishes, plus it’s high in calcium!
8. Don’t forget your greens
Leafy greens are important for our overall diet. But did you know that an 8-ounce serving of frozen collard green has 360 mg of calcium?! That’s nearly one-third of the recommended daily intake. If you prefer kale or bok choy though, that also provides it too. Although not as much, this one comes in at 160 mg for an 8-ounce portion. Raw spinach also contains some, which contains about 100 mg of calcium.
9. Take Calcium Supplements
Sometimes, diet alone won’t get you enough calcium. The good news is that there are various over the counter supplements that you can add to your daily routine. However, we advise that you speak to your doctor first for some recommendations.
Dairy products may be excellent sources of calcium, but for someone who is lactose intolerant, they may not be the best option. Fortunately, there are a variety of foods that are fortified with the mineral, which are great alternatives.
If you are still experiencing weak/ brittle bones, call us at 888-409-8006. You may be experiencing arthritis or another degenerative disc disease.