Calcium is the most vital nutrient required by the body to build healthy bones, teeth, nerve signaling, and to construct muscles. Individuals who frequently develop symptoms like gas, bloating, cramps and diarrhoea may have lactose intolerance. But, whatever the situation, maybe it’s important to maintain daily calcium requirements. People with lactose intolerance rush to the washroom immediately after consuming dairy products. For them to balance their daily dosage they need to pick foods that equally supplement their diet with required calcium levels. Now you want to know what those options are. Yes! To help you with managing your calcium level, we have listed out a few foods which you can include in your daily diet. Find out what those choices are by reading the below article.
Top picks to include in your diet to meet your calcium levels when you have lactose intolerance:
Get to know the dairy-free substitutes to raise your calcium levels in the body. You may find your much-loved foods on the below list. Just grab it and lock your calcium requirements with your desired foodstuffs right away.
The recommended daily intake (RDI) of calcium for children aged 4 to 18 years old is 1300mg. While for adults, it is 1000mg and women over 50 years old and for the elderly (70 years and above) it is 1200mg.
- Dark green leafy vegetables: Leafy vegetables such as collard greens, spinach, and kale top the list among other leafy greens. Consuming foods prepared using these leaves meet your daily calcium dosage. Fill your shopping cart with a variety of green leaves and munch it every day.
Deficiency of calcium can cause numbness, muscle cramps, decreased appetite, convulsions, irritability, depression, anxiety, fatigue, and sluggishness. If you have any of these symptoms, talk to your doctor immediately. Your doctor may suggest running a calcium blood test to check your levels. Based on it your doctor may prescribe calcium tablets to ease the symptoms and to improve the calcium levels in the blood. Just log in any trusted online pharmacy store, upload your prescriptions directly. Also, avail free home delivery on every order you place.
- Almond and soy milk: With increased milk allergies and raising veganism, the plant-based alternatives like soy and almond milk are gaining popularity among individuals. They are rich in calcium, antioxidants, fibers, proteins, vitamins, isoflavone, and healthy fats.
- Nuts and seeds: Yes! Fortify your muscles and bones with a handful of nuts and seeds to increase your calcium level in the body. So take a plate and pick your favorite nuts and seeds. Grab it to keep osteoporosis risk at bay. Nuts and seeds like sesame seeds, chia seeds, dried figs, flax seeds, poppy seeds, cashew nuts, pine nuts, walnuts, pistachios, pecans, and brazil nuts are rich sources of calcium.
- Beans: Beans are pocket-friendly yet loaded with nutrients like proteins, vitamins, calcium, magnesium, and fiber. Of all the verities of beans, navy beans, white kidney beans, and edamame beans top the list. Add these bone-healthy beans in your diet.
- Fish: Fish is a rich source of calcium. It also contains omega-3 fatty acids, vitamin D, magnesium and potassium. If you don’t get fresh fish, try replacing it with tinned fish to nurture your body completely with vitamins and minerals. Blend it with your favorite spices and inhale the aroma and flavor in one go.
Include vitamin D rich foods such as salmon, eggs. in your daily diet. Vitamin D or sunshine vitamin is required by the body for calcium absorption and to improve metabolism.
- Orange juice: Calcium-fortified orange juice is a great way to improve calcium levels in the system.
- Calcium supplements: The market is flooded with many brands of calcium supplements. Does everyone need to take a calcium supplement? No, the intake of the supplements depends upon your calcium levels in the body. But, if the calcium levels are not balanced through the intake of food, then the supplement can fill the gap. Never take any supplements on your own. Sometimes, calcium tablets may hinder your regular medicines. So speak to your doctor before taking any dietary supplements. Order your prescription medicines online from any of the best online drugstore in India.
Now you have options to manage calcium levels if you are lactose intolerant? Yes! The above-listed foods when added in your daily diet can increase your daily requirements. Don’t substitute pills instead of foods! Always balance it through your diet.