How to get calcium when you can’t stand dairy
MILK, cheese and yoghurt are among the most common dairy foods that provide our regular supply of calcium. But for those who are lactose intolerant, or those who can’t stand dairy products, getting the required nutrients can be a challenge.
Dietitian and nutritionist Jenelle Solomon says there is no need to worry, because there are many non-dairy foods that are richer in calcium than any dairy product.
“Calcium is very important to building and maintaining strong bones and teeth — which means that we all need it. But while we have been told traditionally that milk and cheese are the best sources of calcium, there are many foods found naturally and otherwise that possess even greater amounts of calcium,” Solomon said.
These include:
Beans
Beans are a nutrition powerhouse, regardless of the type. Beans are high in calcium as well as protein.
Vegetables
Broccoli and other dark greens such as kale, callaloo and pak choi are very rich in calcium.
Nuts
Nuts such as almonds, Brazil nuts and cashew are also a good source of calcium. Including them in your meals or grabbing a handful or two during snack time could boost your calcium levels.
Fish
Fish, especially those with soft bones such as salmon and sardines, are excellent sources of calcium. They are also rich in omega 3 and vitamin D, which helps the body in its absorption of calcium.
Soy
Soya beans, and even soy flour and milk, are enriched with calcium, and contain more protein than regular milk.
Tofu (with calcium coagulant)
This is made from soya beans, which are very rich in calcium.
Molasses
Not only is it a great source of calcium, but molasses is a perfect, natural way of satisfying your taste buds whenever your sweet tooth attacks.
Solomon said though there are calcium supplements that you could take, it is best if you obtain the mineral naturally. She also encourages moderate exposure to sunlight so that the body will absorb vitamin D, which has been proven to be very effective in aiding with the absorption of calcium from foods.
