Sources of calcium for those with lactose intolerance: Beyond dairy products

Although dairy products are among the typical sources of calcium, there are many other foods that also contain this important mineral. You don't have to reduce your calcium intake if you have lactose intolerance.

Here, we look at a number of calcium-rich foods besides dairy products, like fruits, vegetables and non-dairy alternatives. Even if you're lactose intolerant, you can support overall health and keep strong bones by including these items in your diet.

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Sources of calcium for lactose-intolerant individuals

Seeds are among the best sources of calcium. (Image via Unsplash/Towfiqu Barbhuiya)

Those who are lactose intolerant have difficulty digesting lactose, a sugar present in milk and other dairy products.

For the bones to stay strong and healthy, the body requires enough calcium and vitamin D. While vitamin D is needed and interacts with calcium to improve absorption, calcium is essential for the bones and prevents osteoporosis.

The bones, especially the vertebrae in the spine, need calcium to stay healthy. Getting enough calcium might be difficult for people who must limit or eliminate dairy due to lactose sensitivity.

Here’s a list of sources of calcium to include in your diet:

1) Vegetables high in calcium

Kale is a good provider of calcium. (Image via Unsplash/ Adolfo Felix)

Apart from being a great provider of critical minerals, vegetables are also among the great sources of calcium. The following vegetables are high in calcium and should be part of your diet:

Broccoli: Broccoli is a calcium-rich food that is also high in vitamins C and K, which help the body absorb calcium.

Kale: Kale is a fashionable dark leafy green that's also a good provider of calcium. It'a adaptable and can be used as a side dish or added to salads and smoothies.

Spinach: Spinach is not only a favorite of Popeye, it's also an excellent source of calcium. Add spinach to omelettes, stir-fries or salads to include it in your meals.

2) Non-dairy calcium-rich foods

Fortunately, you can get the calcium your body needs from a variety of non-dairy foods. Here're some amazing sources of calcium:

Fortified plant-based milk: To provide a dairy-free source of calcium, many plant-based milk substitutes, including almond milk, soy milk and rice milk, are fortified.

Tofu: Made from soybeans, tofu is a versatile, calcium- and protein-rich food. Use it to increase your calcium intake in stir-fries, curries or grilled foods.

Seeds: Sesame and chia seeds are two varieties of seeds that contain calcium. For an added nutritional boost, add them to baked products, yogurt substitutes or salad dressings.

3) Fruits high in calcium

Oranges provide Vitamin C and calcium. (Image via Unsplash/Chang Duong)

Some fruits can help you meet your daily requirements even though they may not be as well-known for their calcium content:

Oranges: Oranges contain calcium apart from being a fabulous source of vitamin C. Snack on them or make fresh orange juice for a calcium-rich drink.

Figs: Dried figs are a tasty delicacy that also has a high calcium level. They can be included in salads or muesli or served on their own as a filling and healthy snack.

Blackberries: Apart from being tasty and juicy, these berries also provide calcium. You can use them in smoothies or as a topping for yogurt substitutes.

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Calcium is a crucial mineral that's simple to consume through diet. For those who have lactose intolerance, it's crucial to maintain an adequate calcium intake.

You can satisfy your calcium needs while consuming a varied and healthy diet by investigating numerous sources of calcium outside of dairy products, like vegetables, non-dairy alternatives and fruits.

Remember to seek advice from a trained dietician or a healthcare provider to make sure you're adhering to your unique dietary needs.