It can be challenging for individuals who are lactose intolerant and have a deep love for cheese, cheese, and more cheese. If you struggle with dairy, it may be worthwhile to examine your diet to ensure you’re receiving sufficient calcium. Adequate calcium intake is crucial for maintaining strong bones, which is a vital aspect of overall health. Many people are unaware that they have a limited window of time until around thirty years of age to ensure they have consumed enough calcium. It is recommended to undergo a Food Intolerance Test to identify any potential food intolerances, including lactose intolerance, that may hinder calcium absorption. This knowledge can help individuals make informed dietary choices to ensure they maintain optimal bone density as they age.
As a rule, the general recommended daily intake of calcium is around 1,000 to 1,200 mg. Women need to consume more calcium because they have naturally thinner bones and are naturally at a higher risk of developing osteoporosis. For non-dairy consumers (or vegans) there are plenty of non dairy calcium sources which we’re going to take a bit more of a closer look at here. We’ll also look at some tips to combat calcium deficiency.
Don’t drink sugary drinks (soft drinks etc)
When you drink soft drinks, you raise the phosphate levels in your blood which effectively leaches the calcium from your bones, and stops you from absorbing new calcium. Hmm. No good! Instead of pairing your lunch with a soft drink, try replacing it with water or natural teas. This will help you to keep your calcium where it should be: In your bones!
Get plenty of vitamin D
Calcium is absorbed by the body, and is only used when there is sufficient vitamin D in your body to make it work. Your balanced diet needs to ensure that you have plenty of vitamin D, either from the sun or from your food (things like eggs and fortified products are great).
Eat your beans
Research has shown that beans are pretty high in calcium as well as protein. Baked beans are even better for you, with one cup of baked beans having around 154 mg of calcium in them.
Stock up on fish
Many studies have found the value of eating fish like canned salmon and sardines (make sure that the bones are in) for calcium boosts. You can also enjoy the added benefit of the healthy omega-3s that are found in salmon and sardines.
Enjoy calcium fortified foods
You’ll find that you don’t have to look far in your local supermarket for some calcium-fortified foods. There is calcium fortified soy milk (as well as almond milk, rice milk, orange juice and cranberry juice), breakfast cereals and breakfast bars in abundance. A glass of fortified orange juice (around 8 ounces) is going to give you a whopping 300 mg of calcium which is around the same as a glass of milk. A cup of fortified soy milk delivers the same sort of levels, and so if you combine that with your calcium fortified cereal, you’re well on your way!
Eat your greens
There are plenty of delicious green leafy vegetables rocking around which provide great servings of calcium, and you can enjoy things like spinach, collard greens, kale and others. Why not try making a salad with some of your favourites and pairing it with some nuts for an added health boost?
I hope that this short how-to guide about getting enough calcium from non-dairy sources has been helpful for you, and that you manage to get the right amounts of calcium in your daily intake. A strong and healthy body is vital to ensuring that you have a good quality of life as you age. Taking the steps to lay the foundation in your youth is a vital step for success. Good luck in all that you do with your diet and remember that you can always take a supplement if you’re struggling to meet your quota.