Calcium is an essential mineral that is required for the proper functioning of the human body.

It plays a critical role in the development and maintenance of healthy bones and teeth, and it is also essential for the proper functioning of the cardiovascular and nervous systems. Unfortunately, many individuals are lactose intolerant, which makes it difficult for them to consume dairy products, which are a primary source of calcium.

In this article, we will discuss ten calcium-rich foods that are suitable for lactose intolerant individuals.

1. Broccoli

Broccoli is a nutritious vegetable that is rich in calcium. It contains 42mg of calcium per 100 grams of serving, making it an excellent source of this essential mineral.

In addition to calcium, broccoli is also high in vitamin C, vitamin K, and dietary fiber, making it an ideal food for overall health and well-being.

2. Kale

Kale is another calcium-rich vegetable that is a favorite among health enthusiasts. It contains 150mg of calcium per 100 grams of serving, making it one of the best sources of calcium from plants.

Kale is also rich in other nutrients, including vitamins A, K, and C, and dietary fiber.

3. Almonds

Almonds are a great source of calcium for lactose intolerant individuals. They contain 264mg of calcium per 100 grams of serving, making them one of the most calcium-dense nuts available.

In addition to calcium, almonds are also rich in vitamin E, healthy fats, and other minerals, making them an excellent snack for overall health.

4. Canned Fish

Canned fish, such as sardines and salmon, are excellent sources of calcium. A 3.5-ounce (100-gram) serving of sardines contains 382mg of calcium, while the same amount of salmon contains 181mg of calcium.

Canned fish is also high in omega-3 fatty acids, which are essential for heart health and brain function.

5. Spinach

Spinach is a popular leafy green vegetable that is high in calcium, with 99mg of calcium per 100 gram serving. Spinach is also rich in iron, vitamin A, and vitamin C, making it a nutritious addition to any meal.

6. Sesame Seeds

Sesame seeds are a great source of calcium for lactose intolerant individuals. They contain 975mg of calcium per 100-gram serving, making them one of the most calcium-dense foods available.

Sesame seeds are also high in healthy fats, dietary fiber, and other minerals, making them an excellent ingredient for a variety of dishes.

7. Tofu

Tofu is a popular plant-based protein source that is also high in calcium. A 100-gram serving of tofu contains 350mg of calcium, making it a great option for individuals who do not consume dairy products.

Tofu is also high in protein, making it an excellent ingredient for vegetarian and vegan recipes.

8. Figs

Figs are a sweet and nutritious fruit that is high in calcium. A 100-gram serving of dried figs contains 162mg of calcium, making them an excellent source of this essential mineral.

Figs are also high in dietary fiber, making them an ideal food for digestion and overall health.

9. Fortified Plant-Based Milk

Fortified plant-based milk, such as almond milk or soy milk, are great sources of calcium for lactose intolerant individuals. Many brands fortify their milk with calcium, making them an excellent alternative to dairy milk.

A cup of fortified soy milk can contain up to 120mg of calcium, while almond milk can contain up to 450mg per serving.

10. Collard Greens

Collard greens are a nutritious leafy green vegetable that is high in calcium. A 100-gram serving of collard greens contains 232mg of calcium, making them one of the most calcium-dense vegetables available.

Collard greens are also high in vitamin K, vitamin C, and dietary fiber, making them an ideal food for overall health.