Top 7 Non-dairy Sources of Calcium for Lactose Intolerant Women

By Just Her | May 14, 2021

A lactose intolerant person could be a calcium deficient person too. Fill in your calcium deficiency with these 7 power-packed calcium sources that are non-dairy.By Nikita Arya

Being lactose intolerant and a dairy lover could be the worst combination ever. Even worse, you are a calcium-deficient milk while is the most abundant in calcium, yet you can’t take it! So, how do we fill the deficiencies to all the health risks? Fortunately, there are other sources of calcium too! Let’s guide you through. 


7 Richest Sources of Calcium that are Not Dairy 

1. Tofu


Half a cup of firm tofu (made from soy milk, a rich source of calcium) gives you more than 200 mg of calcium. It is also packed with protein and has low calories, making it a holistic food. 

2. Oats

A bowl of unsweetened Oatmeal makes a perfect breakfast for calcium-deficient people as it contains over 100 mg of calcium, which is about 10% of your daily requirement of calcium (1000-1200 mg). To add more calcium into this healthy bowl, pour some almond milk or soy milk.

3. Vitamin D 

Did you know Vitamin D has a vital role to play in calcium deficiency? It helps the body in absorbing and storing calcium. Lack of vitamin D eventually leaves your body with less calcium, causing your body to take calcium from the bones, further weakening them. To restore more calcium in your body, consume foods abundant in vitamin D like eggs and salmon fish. Sunlight is a natural and most available source of vitamin D.

4. Orange

Packed with the goodness of vitamin C, oranges are also a rich source of calcium. Whether you take it as a morning juice or consume a whole orange, 150 gm of orange gives you around 60 mg of calcium. 

5. Nuts

Get 130 mg of calcium in just a half-cup of raw almonds. Other nuts like Pistachios and walnuts can also give you 65 mg of calcium in a half-cup. To consume it more interestingly, sprinkle some of these nuts in your oatmeal bowl or blend them in your soy milk. 

6. Beans

Beans, a popular lentil in India, effectively help in filling the deficiency of calcium. From half a cup of baked beans, one can derive more than 40 mg of calcium. White beans have more than twice that much. Eat them on their own or add them to a low-sodium soup.

7. Leafy greens

Leafy greens such as kale, turnip greens, spinach, and bok choy can fulfill your daily calcium requirement. Whether you make a green salad or put them in your everyday sandwiches, these greens are easy to consume and taste delicious. 




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