What is the best source of calcium that does not contain milk for people with allergies to it?
In my role as a dietician and nutritionist, I am often asked how to keep a healthy diet when faced with food restrictions. Dairy is a common food restriction, usually due to lactose insensitivity or allergies. You don't have to sacrifice your calcium intake by eliminating dairy. The purpose of this article is to inform readers of the importance of calcium and suggest some great non-dairy alternatives.
Calcium: It's Important
The body is a vital organ. Calcium is essential for the health of our bones and teeth, as well as muscle function, nervous transmission and blood clotting. National Institutes of Health research has found that calcium deficiency can cause osteoporosis. This condition weakens the bones and increases their proneness to fractures. It's important to get enough calcium.
Important Points
While dairy products are a great source of calcium they're not the only ones. There are many non-dairy calcium sources for people who have milk allergies and lactose intolerant. Adults should consume between 1300mg to 1000mg of calcium per day, depending on their age and gender. This number is important to keep in mind when planning your meal.
Calcium from Non-Dairy sources
- A study in the American Journal of Clinical Nutrition found that foods such as broccoli, spinach, kale and chard are rich in calcium.
- Salmon and sardines, particularly those with bones in the can, are good sources of calcium.
- Flaxseeds and chia seeds are rich in omega-3 fats as well as calcium.
- Almonds have the highest calcium content of all nuts.
- Beans and lentils: They are rich in minerals like calcium.
- Quinoa is an excellent source of protein and calcium.
- Calcium sulfate-made tofu is a great source of calcium.
- Fortified food: Certain cereals, plant milks and juices have been fortified.
- The calcium content of figs is higher than that of other dried fruits.
- Oranges are a good source of calcium and vitamin C.
Other Tips
It is important to avoid eating iron-rich food with calcium-rich foods as this can interfere with absorption.
Conclusion
Conclusion: Managing a dairy allergy does not mean that you must sacrifice calcium. You can incorporate a variety of non-dairy calcium sources into your diet. You can achieve optimal health by making healthy food choices, and meeting your RDA of calcium.
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