For The Lactose Intolerant: Calcium-Rich Alternatives to Milk


milkPeople with lactose intolerance have bodies that do not take lactose well or have trouble breaking down the natural sugar in milk. This may be an area of concern as the bones and teeth need sufficient amount of calcium, which is abundant in milk. The lack of this nutrient may cause a lot of dental problems.

A glass of milk daily is essential to the wellness of teeth. The practitioners from Warrendale Dental Care agree that good teeth boost a person’s self-confidence and make them look more attractive. If you are lactose intolerant, you do not have to worry much, as there are other sources of calcium aside from milk.

Baked Beans

It is unknown to many that beans actually have a high amount of calcium and protein. Baking them, though, makes it more calcium-rich. Approximately, a cup of baked beans contains 154mg of calcium. A few serving of this food can help a person with lactose intolerant to reach the target of 1,000mg a day.

Soft-boned Fishes

Lactose intolerance increases with age. But, people need more calcium also as they get older. An individual aged over 50 years must have a daily intake of calcium that is 200mg more than average. To address this need, a person should eat more fish with soft bones as this food contains high calcium.

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Breakfast Food

Doctors say that breakfast is the most important meal of the day. This is especially true for lactose intolerant as cranberry or orange juice, soy milk, rice milk, cereals and breakfast bars are now calcium-fortified. A glass of orange juice, for instance, has about 300mg of calcium, which is the same in milk.

Veggies and Nuts

Vegans probably have the healthiest bones and teeth because their daily meals have a lot of calcium. Studies show that dark green leafy vegetables such as broccoli and spinach contain as much as 100mg of calcium per serving. Likewise, almonds and Brazil nuts provide the same amount per serving.

Calcium-rich milk helps in the development and growth of teeth. But, it is not just milk that contains high amount of calcium. There are other food and drinks that has the same amount that the body needs.