Foods rich in calcium for lactose intolerant

Calcium is the most abundant mineral, and perhaps the most important, which is located in the human body. It is the basic element for building and maintaining bones and teeth in perfect state, regulates the diameter of blood vessels, helps the muscles and nerves to function properly and allows that cells transmit signals between them and with the brain. For all this, it is very important to maintain the constant consumption of calcium-rich foods, being their main source of dairy foods.

But this can be a problem for those who are lactose intolerant if they don't know the alternatives that vegetables and other foods offered.

Oranges, more calcium than vitamin C

Oranges, like the rest of the citrus, are fairly associated with the contribution of vitamin C the body. However, it is proven that offer a greater intake of calcium that vitamin. For example, a glass of orange juice provides 38% of the daily requirement of this ore to an adult. At the same time, a piece of this fruit can bring about 375 mg of calcium, making it one of the foods high in calcium with greater intake of this mineral available in nature.

Salmon and sardines, two from calcium-rich sea food

Salmon and sardines are the two types of fish with more calcium content. In the case of sardines with bones canned, three ounces contribute on average 325 mg of calcium, or what is the same, 33% of recommended daily calcium intake. In addition to the great contributions of calcium offering this fish, you can prepare in different way to highlight their flavours.
At the same time, eat three ounces of salmon provides 181 mg of calcium, or 18% of the minimum required by the body. In addition, salmon is rich, you can prepare more diverse forms and its consumption is highly recommended to maintain the health of the heart, increasing intake of healthy fats and take care of the figure.

Tofu, an alternative to cheese

One of calcium-rich foods and it will work as a substitute for cheese or meat when you are vegan or are vegan or lactose intolerant, is tofu. But it is important that this has been supplemented with calcium sulphate salt. Otherwise, this soy cheese is not a significant source of calcium. Half a cup of enriched calcium tofu has 253 mg of calcium, which corresponds to 25% of daily calcium requirements

Easy to find calcium-rich foods

The lactose intolerant don't have to worry about the lack of calcium in your body, so just enough to make some changes in our food. If we look good, we'll realize that these foods are available in any diet, balanced and healthy, in addition to being within the reach of everyone.

Share on Facebook Share on Twitter Share on Google Plus

About Good Eating and Health