It would be safe to assume that calcium is one of the most important nutrients for your body. First of all, it plays a major role in our bone structure and bone growth (especially during adolescence) and it is one of the most important substances that enables proper contraction of our muscles. Furthermore, some researchers have proven that high dosages of calcium can also have a positive effect on our brain and our thinking process. Traditionally, milk is the main source of calcium, but for those who are lactose intolerant, this is not always the most favorable solution. Luckily, there are alternative ways for one to intake calcium and here are some of them.
Not only is fish an excellent source of protein but usually of calcium as well. For example, canned salmon is one of the best sources of calcium there is, although these calcium reserves are not located in the meat but in the salmon bones instead. Most people would be repelled by this, but there really is no reason, since during their canning bones soften and can easily be mashed together with meat into a single homogenous edible substance. In fact, chances are that you won’t even be able to tell they are there. Furthermore, salmon is not the only source of calcium and it could be obtained from sardines in pretty much the same way.
When it comes to calcium rich food, beans and other fiber rich foods stand second to none. The best thing about them is that beans are one of the most common side dish there is. In other words, by using them in most of your meals, you can easily sate your calcium levels while still enjoying a variety of different cuisines. They go great with pasta, various kinds of meat and can even be combined with the aforementioned canned salmon or sardine in order to make the ultimate calcium infused meal. Finally, because of all this, it can also be a great source of calcium for vegetarians and even vegans.
Another great lactose-intolerant-friendly idea to get your daily dosage of calcium from is to turn towards fruit. First of all, apart from potassium, in each 100g of bananas there is approximately 5mg of calcium. However, bananas are not your only option. You can also get your calcium from oranges and tangerines. The best thing is that apart from just being great for consummation in their raw form, there are some small dosages of calcium in fruit products like juices and smoothies as well. In other words, to each his own.
In the end, even though there are so many alternatives to milk, the truth is that one of its greatest advantages is price and availability. This means that your attempts to get the same amount of calcium from different sources may leave a hole in your budget. Because of this, it might be your safest bet to try and breach this difference by simply getting all the natural calcium you need from nutrition supplements. When it comes to both price, efficiency and practicality, this method reigns supreme.
Finally, there are so many other sources of calcium like seeds, vegetables and even egg shells mashed to powder, but no list would be elaborate enough to list them all. As you can see, where there is a will, there is always a way and to claim that you do not intake enough calcium because you are lactose intolerant is literally nothing but an excuse. Simply find a calcium source that suits you and your lifestyle the most and just dig right in. In this way, you will satisfy your body’s calcium cravings without even breaking a sweat. A clear and undeniable win-win scenario if there ever was one.