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.
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.
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.
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.
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!