Lactose intolerant people have trouble digesting food products that contain milk. This creates a problem because the human body needs a certain amount of calcium to stay healthy and strong. Calcium is a vital nutrient for your bones, or your body might lead to osteoporosis. Therefore, you must consume calcium to meet the requirements of your body.

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If you are lactose, you might be thinking about how you can remain healthy without eating dairy products. The answer is that you can still incorporate calcium and vitamin D into your diet without actually consuming milk products. If you have already started experiencing the consequences of low calcium, contact an osteoporosis doctor today.

Ways to incorporate calcium in your diet if you are lactose intolerant

  • Get enough vitamin D.

Consuming vitamin D is also very important along with calcium because the former ensures proper absorption of the latter. Some rich sources of vitamin D include eggs, mushrooms, sardine, and fortified orange juice.

Perhaps the best source of vitamin D is sunlight, and you should try to get the most of it. You can easily get some natural vitamin D by going on a walk or jogging in the morning. It does not only fulfill your nutrient requirements but keeps you physically fit too.


  • Add seeds and nuts to your normal diet.

Most seeds and nuts are rich sources of calcium. Some examples are almonds, sesame seeds, pistachios, chia seeds, brazil nuts, and walnuts. The best thing about nuts and seeds is that there are many types of them. Therefore, you are bound to find something of your taste. Even if you cannot find one you like, there are thousands of recipes you can make with nuts and seeds.

  • Legumes and beans.

Legumes and beans are good sources of calcium and can fulfill your body’s nutrient requirements. Some examples to try include kidney bean, soybean, black-eyed bean, and peas in the form of stir-fry, fitters’ salads, snacks, soups, and curries. These food items are loaded with the nutrients you need to keep your bone healthy and strong and prevent them from breaking easily.

  • Leafy greens.

Adding leafy greens to your diet is also a great way to complete your daily calcium requirement. Some leafy greens which are good sources of calcium include spinach, kale, collard greens, bok choy, and turnip greens. Even if you do not like eating them, you can incorporate them into many different recipes.

  • Have oatmeal for breakfast.

Having oatmeal for breakfast is perhaps one of the easiest ways of consuming calcium on a daily basis. Every pack of oatmeal consists of about 100 mg of calcium, about 10% of the daily recommendation for adults. You can add soy or almond milk for additional calcium.