Did You Know There Are Other Good Sources Of Calcium Besides Milk?

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I’ve always heard growing up that milk and milk products are the best sources of calcium. Your mother also probably told you the same. But, since I was lactose intolerant from birth, milk and most dairy products have been a no for me. So as I grew older I began to explore other sources of calcium and I found out that milk is not the only good source of calcium out there.

What is Lactose intolerance?

Lactose intolerance is a condition where the body does not produce enough of the enzyme lactase to break down lactose, a type of sugar found in milk. Usually, our bodies make lactase as we grow up and continue to make it as adults. But some people don’t make enough lactase. This can cause a problem because lactose is found in all dairy products. Symptoms of lactose intolerance include stomach pain, cramping, diarrhea and bloating.

As we dig into this article, we will explore some other foods that contain high levels of calcium and see if milk is still the best one!

Milk and Dairy products

Dairy products are a great source of calcium, but they can also increase blood pressure, weight gain, and prostate cancer risk. There are many other good sources of calcium, including certain types of dark green leafy vegetables like kale or spinach, almonds, oranges, broccoli, beans, soymilk and tofu.

Dairy products are a great source of calcium, but they can also increase blood pressure, weight gain, and prostate cancer risk. Also, the milk we get is partially adulterated and is largely produced by artificially injecting the cows. The milk thus carries remnants of those chemicals and is hazardous for health in the long run. And for vegans and lactose intolerant, this option is totally out. ⁣

So, you don’t need to consume dairy in order to get your daily intake of calcium. fact, you can get plenty of calcium from other sources, including plants and animals.

Green vegetables

There are many other good sources of calcium, and certain types of dark green leaf vegetables have a lot of calcium. Broccoli has about 100mg per serving, while spinach has over 300 mg in a half cup of the vegetable.

Other good sources include kale, Brussels sprouts, Swiss chard, turnip greens, rhubarb and collard greens. You can get about 452mg of calcium from 1 cup of cooked kale.

Soybeans are a good source of calcium, with about 28 mg per serving. They contain over 80% of the daily recommended amount of calcium undefined
Salmon contains good levels of calcium and also omega-3 fatty acids. Consuming salmon is good for the heart, joints, bones and brain. On the other hand, it is also difficult to get a good source of protein from milk.

Nuts and seeds

Milk is not the only source of calcium. You can get calcium from many other sources, including nuts and seeds. For example, 1 cup of almonds contains about 270mg of calcium while an ounce of chia seeds has 272mg. As well as calcium, nuts and seeds also contain protein, fiber, and healthy fats which are all beneficial to your health.

Calcium builds strong bones. Some people believe that consuming dairy is the best way to build a strong body, but these simple nuts and seeds like chia or sesame are a great source of calcium. A handful of almonds or a small serving of pumpkin seeds will provide around 90mg. The best part is that they also have many other health benefits as well! They’re a great way to boost your daily intakes of certain nutrients, such as healthy fats and omega-3 fatty acids. These are essential for heart and brain health support.

150 ml of milk = 190 mg of calcium⁣
The same amount of calcium is present in ⁣
✅ 2 tbsp Sesame seeds ⁣
✅ 3 tbsp Chia seeds ⁣

Food options for people who are lactose intolerant

In addition to milk, there are other options available for people who are lactose intolerant or have a dairy allergy. These include calcium-fortified soymilk, calcium-fortified orange juice, tofu processed with calcium sulfate, and broccoli. There are many different food sources of calcium, but it will largely depend on your diet preferences. Some options include beans, broccoli, sardines, tofu, turnip greens, figs, spinach and okra.

Calcium is an essential mineral that keeps bones strong. According to the USDA, it is estimated that more than 65% of adults and children do not get enough calcium in their diets. That’s why it is recommended to take a supplement for those who can’t drink milk or other dairy products. But people who are lactose intolerant don’t have to miss out on this important nutrient. There are plenty of food sources out there that contain calcium such as yogurt, kale, beans, and oranges. It just takes a little extra planning to make sure you’re getting all the nutrients your body needs.

Conclusion

Consuming enough calcium is important for a healthy body as it helps to prevent osteoporosis. It’s possible to get calcium from other food sources besides milk, so now you have no excuse not to stay healthy!

If you’re looking for more food and nutrition tips from Infano, check out our other blogs here.

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Have you missed your period? Do you experience pain before, during, or after your menstrual cycle? These are red flags. Menstrual troubles may affect a woman’s general health. Good Menstrual Health should be distinguished by age of menarche, length of the menstrual cycle, excessive bleeding, clots, and persistent intermenstrual bleeding.

What are the red flags?

There are many different red flags that you might experience during your period. Some of the most common include cramping, chronic pain, sexual exhaustion, lack of anal lubrication, and more. These can be caused by any number of things including stress, changes in hormones, or impending vaginal problems. Don’t ignore these signs!

Length of menstrual cycles

Our menstrual cycle is thought to be about 28 days long. The fertile period of most women is between 6 to 20 days when they are ovulating. So it can vary quite a bit, but an average woman will ovulate about every 28 days. Some women have periods that are very regular, the same length every month. Other women will have periods with variations in length. Some women except for major hormonal changes will experience regular menstrual cycles.

Longer periods

One of the signs that you may have a hormone imbalance is a longer period. If your periods usually last for 4 to 5 days and now they’ve been going on for 7 or 8 days, it could be a sign that something is wrong. There are also other symptoms you should take notice of such as menstrual cramps, mood swings, excessive sweat, acne breakouts, ovulation pains, and abnormal amount of vaginal discharge when compared to pre-menstrual fluids.

Colour of the blood

If your period is brown or black, you could have hemorrhoids. It’s also possible that blood loss is so heavy that your body cannot process it quickly enough. Missing a period, getting one more day than usual, spotting in between periods, or experiencing sudden stomach pain can also signal an underlying condition.

Should I be worried about clots?

Women who have excessive menstrual flow should be monitored for anemia because it can lead to headaches, tiredness and depression. Research suggests that clots are frequently an early sign of period problems, so if you notice any unusual symptoms, you should speak to your doctor. Although research is still being done on this issue, it doesn’t hurt to be on the safe side and frequently check in with your doctor on possible symptoms of periods.

Persistent intermenstrual bleeding

Persistent intermenstrual bleeding (PIMB) is when you have your period for 6 weeks straight without 6-weeks break in between. Menorrhagia, which is when it takes longer for your period to stop or take more than one day for it to start up again, does not count.

Exhaustion and other pains

While the occasional headache or mental fog doesn’t call for emergency care, it’s not something you should ignore either. So what does warrant a phone call to your obstetrician? Regular headaches (menstrual migraines; pre-menstrual or post-partum headaches; pain with no clear cause), for one. Painful periods (especially if the pain, makes you wish you could curl up and hide, comes with backaches and cramping; and/or lasts 10 days or more), too.

Super Painful Cramps is another red flag

If you experience symptoms such as cramping or exhaustion on a monthly cycle or suddenly-perceived pain in one part of the abdomen, these may be symptoms of something such as PCOS (polycystic ovarian syndrome), endometriosis, ovary cancer, adenomyosis, ectopic pregnancy, uterine cancer, missed periods due to being pregnant with multiples. You should also be on the lookout for light periods. If you are sexually active and miss a second period soon after the first one, that is another important indication that something may be wrong. Call your doctor right away.

Conclusion

Pink flags are warning signs that certainly warrant a second opinion and eventually a cure, and this includes several gynecological disorders. After diagnosing your red flags, you should consult with your physician to fully understand the cause and course of treatment for the disorder.

To understand more about Good Menstrual Health, read these blogs by Infano.