A proper amount of calcium is necessary for everyone, regardless of lactose tolerance, to maintain strong bones and overall health. Adding variety to your diet is essential, whether you’re trying to manage lactose sensitivity or are just trying to vary your sources of calcium. Essential calcium is found in these foods, supporting healthy bones and general wellbeing. People can effectively achieve their calcium requirements by experimenting with a variety of food options.
Soy milk: Milk is still a common food and a well-known source of calcium. Whether whole or nonfat, cow’s milk offers a significant amount of calcium per cup, between 276 and 352 milligrammes. A comparable source of calcium is goat milk, which provides 327 mg per cup.
Seeds: A lot of calcium can be found in seeds, including celery, chia, and poppy seeds. Particularly chia seeds are high in boron, which promotes bone metabolism and growth. Furthermore, seeds support healthy bones generally since they are a good source of proteins and necessary fatty acids.
Yoghurt: Another dairy product, yoghurt offers a tasty and easy way to increase calcium consumption. Specifically, low-fat yoghurt has a high calcium content and is high in dietary fibre.
Almonds: Almonds are a versatile nut that are high in calcium, antioxidants, and vitamin E. A cup of whole almonds has an astounding 385 mg of calcium in it.
Beans and lentils: Known for their high protein and fibre content, they also help increase calcium intake. Green beans, red lentils, peas, and soybeans are some of the types that have significant calcium content, which guarantees daily needs are met.
Salmon: For a delicious calcium boost, seafood enthusiasts can indulge in tinned fish such as sardines and salmon. These fish, along with their edible bones, offer a good supply of calcium that may be enjoyed on their own or in a variety of cuisines.
Tofu: For vegans and those who prefer plant-based calcium sources, tofu is becoming a popular choice. Firm, raw tofu that has been fortified with calcium provides an amazing 861 milligrammes per half-cup serving, which makes it a great addition to salads, stir-fries, and other recipes.
Figs: Whether they are fresh or dried, figs provide a tasty and healthful way to up your calcium intake. Dried figs are a quick snack or salad garnish, with 242 mg of calcium per cup.
Green vegetables: Leafy greens, such as kale, spinach, and collard greens, are loaded with vital minerals and high in calcium. But it’s important to remember that spinach includes oxalates, which might hinder the absorption of calcium. This highlights the need of consuming a variety of leafy greens.
Rhubarb: A unique addition to the diet, rhubarb is high in calcium, fibre, and vitamin K. Its prebiotic fibre content promotes the growth of beneficial gut bacteria and improves digestive health in general.
