Calcium Sources for Lactose Intolerant
- Deborah Kurzrock, R.D.
Question
How can I get enough calcium when I am lactose intolerant?
Answer
It is possible to get enough calcium in your diet without milk products, although it is more difficult. For absorption, calcium relies on other vitamins and minerals, so it is important to eat a balanced nutritionally sound diet. You may consider supplements if you cannot get enough calcium from whole foods. Look for supplements that consist of calcium carbonate.
Sources of calcium for folks on a milk-free diet include:
- Collard greens
- Turnip greens, mustard greens
- Canned mackerel, salmon, shrimp or tuna
- Sardines in oil, canned oysters
- Tofu
- Pinto beans
- Fortified soy milk or rice milk
- Fortified orange juice
- Blackstrap molasses
- Almonds
The recommended intake for calcium, for adults 19 through 50 years, is 1000 milligrams/day.
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