Lactose intolerance is a condition that affects a significant portion of the UK population. It’s a phenomenon where the body can’t digest lactose, a sugar found in milk and dairy products. While dairy is traditionally a primary source of calcium, lactose-intolerant individuals often struggle to meet their daily calcium requirements. The good news is that there are numerous non-dairy calcium sources available. In this article, we’ll dive into the best non-dairy sources of calcium for lactose-intolerant UK residents.
The Importance of Calcium in Our Diet
A balanced diet is essential for maintaining good health. One of the key components in our diet is calcium, a mineral that plays a vital role in our body. Calcium is crucial for the development and maintenance of strong bones and teeth. This nutrient also assists in muscle function, nerve transmission, and blood clotting.
Traditionally, dairy products such as milk, cheese, and yogurt have been the go-to sources of calcium. However, for people with lactose intolerance, consuming these dairy products can lead to discomfort and digestive issues. Fortunately, there are plenty of non-dairy calcium sources that lactose-intolerant individuals can incorporate into their diet.
Plant-Based Sources of Calcium
With the rise of veganism and the increasing prevalence of lactose intolerance, there has been a boom in plant-based alternatives to dairy. According to a study in the Google Scholar database, a variety of plant-based foods are high in calcium. These include leafy green vegetables, certain legumes, and some nuts and seeds.
For instance, one cup of cooked spinach contains about 245mg of calcium. Kale, another leafy green vegetable, contains 180mg of calcium per cup. Other vegetables that are rich in calcium include broccoli and okra.
Legumes, such as white beans and chickpeas, are also rich in calcium. A cup of canned white beans contains about 191mg of calcium. Moreover, nuts and seeds, particularly almonds and sesame seeds, are good sources of calcium.
Remember that, while plant-based sources are an excellent alternative for getting calcium, they should be properly prepared to reduce their levels of oxalates, which can interfere with calcium absorption.
Non-Dairy Calcium-Fortified Foods
These days, it’s easy to find a variety of foods on UK supermarket shelves that are fortified with calcium. These foods have had calcium added to them during their production process. They are particularly beneficial for lactose-intolerant individuals who may struggle to get enough calcium from natural sources.
Common calcium-fortified foods include breakfast cereals, fruit juices, and bread. For instance, one serving of calcium-fortified orange juice can provide up to 300mg of calcium. Similarly, calcium-fortified cereals can provide between 100-1000 mg of calcium per serving.
A study from Crossref suggests that calcium from fortified foods is just as well absorbed by the body as calcium from dairy sources. This makes them a viable option for anyone seeking to boost their calcium intake without dairy.
Bone Broths as a Source of Calcium
Bone broths made from beef or chicken bones are another valuable source of calcium for those avoiding dairy. According to a study indexed by Crossref, bone broths can contain substantial quantities of calcium, particularly if the bones are simmered for a long time.
For instance, one study found that a cup of homemade chicken bone broth could provide up to 86mg of calcium. While this is less than the amount found in dairy products, bone broths can be a useful addition to a dairy-free diet.
Calcium Supplements: A Last Resort
For some people, getting enough calcium from diet alone may be challenging. In such cases, calcium supplements can be a useful tool. According to the National Institutes of Health, the recommended daily amount of calcium for adults is between 1000-1200mg. If you’re unable to reach this through diet alone, a supplement might be necessary.
It’s worth noting, however, that getting your nutrients from whole foods is always the best option. Supplements should be considered a last resort and not a replacement for a healthy, balanced diet. Always consult a healthcare professional before starting any new supplement regimen.
In the end, being lactose intolerant doesn’t mean you have to sacrifice your calcium intake. From plant-based foods to calcium-fortified products, bone broths, and supplements, there are plenty of ways to get the necessary calcium your body needs for optimal health. Remember, every individual is different, so it’s important to find what works best for you. As always, it’s a good idea to consult a doctor or dietitian before making significant changes to your diet.
Calcium-Rich Non-Dairy Milks
A popular alternative for dairy milk is plant-based milk like almond milk, coconut milk, and soy milk. These non-dairy milks have been gaining popularity among lactose-intolerant UK residents and vegans alike. While the natural calcium content in these milks may be low, many manufacturers fortify their products with extra calcium making them an excellent non-dairy source.
According to research in the Google Scholar database, one cup of calcium-fortified soy milk contains about 200-400mg of calcium, which is similar to the calcium content in cow milk. Almond milk, on the other hand, contains around 300-450mg of calcium per cup when fortified. Coconut milk also provides a good amount of calcium, with fortified versions supplying about 300-500mg of calcium per cup. One advantage of these plant-based milks is that they often contain added vitamin D, which aids calcium absorption.
While these non-dairy milks can fit seamlessly into your diet, it’s important to check the label for added sugars. Additionally, remember to shake the container well before consuming as calcium can settle at the bottom.
Consuming the Right Amount of Calcium
Knowing how much calcium you need daily can help ensure you are getting enough. According to the National Institutes of Health, adults require 1000-1200mg of calcium per day. This can be achieved through a combination of calcium-rich foods, fortified products, and, if necessary, supplements.
To maintain bone health, it’s not just about increasing your calcium intake, but also about enhancing calcium absorption. Factors that enhance calcium absorption include sufficient vitamin D intake, regular exercise, and a diet low in sodium and high in potassium.
Conclusion
Lactose intolerance shouldn’t be a barrier to meeting your daily calcium requirements. From leafy green vegetables and legumes to calcium-fortified non-dairy milks and bone broths, there are numerous non-dairy sources of calcium. If necessary, look into taking calcium supplements as a last resort. Remember that it’s not just about how much calcium you consume, but also about how well it’s absorbed by your body. Regular consultations with a healthcare provider can help ensure you’re on the right path to maintaining good bone health.
In a nutshell, staying informed about the various non-dairy calcium sources is crucial for those living with lactose intolerance in the UK. With a balanced diet and lifestyle, it’s entirely possible to meet your daily calcium needs without consuming dairy products.