Lactose intolerant? Add these calcium-rich superfoods in your daily diet for strong bones
Lactose intolerant: Ensuring adequate calcium intake is paramount for sustaining bone health and overall wellness. By incorporating a diverse array of calcium-rich foods into one's diet, whether dairy or plant-based, individuals can meet daily calcium requirements and promote optimal health.
Maintaining strong bones and overall health requires sufficient calcium intake, crucial for everyone regardless of lactose tolerance. Whether managing lactose intolerance or simply diversifying calcium sources, incorporating various foods into your diet is key. These foods provide essential calcium to support bone health and overall well-being. By exploring a range of dietary options, individuals can meet their calcium requirements effectively. Here are some great options that can add to your calcium loss (Image: Canva)
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Soy milk: Milk stands as a renowned calcium source, remaining a staple for many. Cow's milk, regardless of being whole or non-fat, provides a notable calcium content per cup, ranging from 276 to 352 milligrams. Goat milk offers a similar calcium boost, yielding 327 milligrams per cup. For individuals intolerant to dairy, calcium-fortified soy milk serves as a commendable alternative, offering around 340 milligrams per cup, says dietician Rashmi Nagar of healthycooking app (Image: Canva)
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Seeds: Often overlooked, seeds such as chia, poppy, and celery seeds possess considerable calcium content. Chia seeds, especially, are rich in boron, supporting bone growth and metabolism. Moreover, seeds are rich in essential fatty acids and proteins, contributing to overall bone health (image: Canva)
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Yoghurt: Another dairy product, yoghurt presents a convenient and palatable means of elevating calcium intake. Low-fat yoghurt, in particular, is not only abundant in calcium but also a source of dietary fiber. Greek yogurt, though slightly lower in calcium, remains a suitable option, particularly for those seeking higher protein intake (Image: Canva)
Almonds: A versatile nut, almonds boast a significant calcium content along with vitamin E and antioxidants. Just one cup of whole almonds contains an impressive 385 milligrams of calcium. However, moderation is advised due to their high-fat and calorie content (Image: Canva)
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Beans and lentils: Recognised for their fibre and protein, also contribute to calcium intake. Soybeans, green beans, red lentils, and peas are among the varieties offering noteworthy calcium amounts, ensuring fulfillment of daily requirements (Image: Canva)
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Salmon: Seafood lovers can turn to canned fish like salmon and sardines for a delectable calcium boost. These fish, including their edible bones, provide a substantial calcium source, suitable for various dishes or standalone enjoyment (Image: Canva)
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Tofu: Tofu emerges as a prime option for vegans and those opting for plant-based calcium sources. Raw, firm tofu fortified with calcium offers an impressive 861 milligrams per half-cup serving, making it an excellent addition to salads, stir-fries, and other culinary creations (Image: Canva)
Figs: Whether fresh or dried, figs offer a sweet and nutritious means of increasing calcium intake. With 242 mg of calcium per cup of dried figs, they serve as a convenient snack or salad topping (Image: Canva)
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Green vegetables: Leafy greens like collard greens, spinach, and kale are not only calcium-rich but also brimming with essential nutrients. However, it's crucial to note that spinach contains oxalates, which can impede calcium absorption, emphasizing the importance of diversifying leafy greens consumption (Image: Canva)
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Rhubarb: Rich in calcium, fibre, and vitamin K, rhubarb offers a distinctive dietary addition. Its prebiotic fiber content supports healthy gut bacteria growth, contributing to overall digestive well-being (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
