Milk is a nutritious food that is necessary for a child's development. Lactose intolerance, or being unable to digest milk along with other dairy products, has grown increasingly widespread among people in recent years. Most of us believe that milk and milk products are the best source of calcium but it is half true. There are some alternatives that you can have to get ample calcium through diet. We spoke to Dr Deepika Krishna, Nutrition & Health Coach & Managing Director of Immunosciences to get a list of top ways other than milk to obtain calcium.
Lactose intolerant people have difficulty digesting lactose, a sugar present in milk and dairy products. Calcium is needed for your bones and helps prevent osteoporosis, but vitamin D is essential and interacts with calcium to improve absorption. “To achieve your calcium needs, eat a range of calcium- and vitamin D-rich foods. Coping with lactose intolerance can be difficult, particularly when it comes to satisfying calcium requirements. In this article, we're going to look at five helpful solutions to meet your calcium needs while managing lactose intolerance,” shares Dr Deepika.
Incorporate Calcium-Rich Non-Dairy Foods
Many non-dairy foods are high in calcium. Including them in your diet can help ensure you get enough of this essential vitamin. Leafy greens like kale, broccoli, and bok choy are high in calcium. Other possibilities include almonds, tofu, sesame seeds, and fortified non-dairy kinds of milk such as almond, soy, or oat milk. Experimenting with these foods in your meals will give you more variety while also ensuring you get enough calcium.
Also Read: Vegetarian Foods That Can Provide More Calcium Than Milk
Choose Calcium-Fortified Products
Dr Deepika Krishna suggests, “Choose calcium-fortified food like orange juice, cereals, and bread. Checking the labels for ‘calcium-fortified’ might help you quickly locate these alternatives. Incorporating these fortified items into your diet might be a handy way to get more calcium without eating dairy. To provide the best health advantages, fortified food must be minimal in added sugars and other unwanted elements.
Explore Alternative Dairy Products
If you appreciate the taste and texture of dairy products however cannot tolerate lactose, consider exploring alternative dairy choices. Lactose-free or low-lactose dairy products are widely available, including milk, yoghurt, and cheese. These products are specifically designed to be simpler to digest for lactose intolerant people while still supplying critical minerals such as calcium. Including these alternatives in your diet allow you to enjoy your favourite dairy-based items without pain.
Also Read: How To Consume Milk And Dairy Products Correctly According To Ayurveda?
Supplement Wisely
Meeting calcium needs by food alone can be tough, especially for those with dietary limitations or preferences. In such cases, calcium supplements like calcium carbonate, calcium citrate, and calcium phosphate. “These supplements provide essential calcium in forms readily absorbed by the body, facilitating bone health and overall well-being. However, it is critical to pick supplements carefully and check with a healthcare practitioner before beginning any new regimen. Look for calcium supplements that include vitamin D, which is required for calcium absorption and bone health,” explains Dr Deepika Krishna.
Prioritize Overall Bone Health
While accomplishing your calcium requirements is essential it's equally important to prioritise overall bone health. Regular weight-bearing activity, such as walking, running, or strength training, may strengthen your bones and lower your risk of osteoporosis. Furthermore, enough consumption of other minerals such as vitamin D, magnesium, and vitamin K is required for good bone health. By taking a holistic approach to bone health, you may improve your overall health and lower the risk of lactose intolerance-related issues.
Practical Tips and Advice for Adding Non-dairy Alternatives into regular meals
Here are some practical recommendations and advice for incorporating non-dairy alternatives into your daily meals:
- Smoothie Boost: Begin your day with a calcium-packed smoothie made with a fortified almond milk, spinach (or kale), a ripe banana, and a dollop of almond butter. This delicious drink has a creamy texture and a nutritional boost to start your day.
- Tofu Stir-Fry: To add calcium to your favourite stir-fry dish, substitute tofu for the meat. Simply marinate cubed tofu in soy sauce, garlic, and ginger before stir-frying it with colourful vegetables such as bell peppers, broccoli, and snap peas. Serve with brown rice or quinoa for a pleasant and healthful supper.
- Yoghurt Parfait: For a calcium-rich parfait, combine dairy-free yoghurt, fresh fruit, and granola. Choose a plain or flavoured nondairy yoghurt, such as soy or coconut, then alternate layers with sliced strawberries, blueberries, and a sprinkling of your favourite granola for extra crunch. Enjoy it as a nutritious breakfast or a delightful dessert.
- Almond-Crusted Tofu: Dip slices of tofu in almond milk before coating with a combination of crushed almonds and breadcrumbs. Bake till golden brown and crispy for a tasty, calcium-rich alternative to chicken nuggets. Serve with steamed veggies or a green salad to complete the meal.
In conclusion, dealing with lactose intolerance does not imply that you must avoid crucial nutrients such as calcium. You may meet your calcium requirements while managing your disease by integrating calcium-rich non-dairy meals, selecting fortified products, researching alternative dairy alternatives, supplementing appropriately, and prioritising overall bone health. Experiment with different meals and tactics to determine what works best for you, and don't be afraid to ask a healthcare expert for personalised advice.