Calcium is an essential mineral required by the body for strong bones and teeth, muscle and nerve function, and blood clotting.

Lactose intolerant individuals, who cannot consume dairy products, may find it challenging to meet their daily calcium requirements. However, there are plenty of calcium sources available that are low in lactose or lactose-free. Here are ten calcium-rich foods that lactose intolerant individuals can include in their diet:.

1. Leafy greens

Leafy greens, such as spinach, kale, collard greens, and turnip greens, are an excellent source of calcium. One cup of cooked spinach contains approximately 245 milligrams of calcium.

Additionally, leafy greens are rich in other essential nutrients, such as vitamin K, which helps promote bone health.

2. Broccoli

Broccoli is another green vegetable that is high in calcium. One cup of cooked broccoli contains around 62 milligrams of calcium. Besides, broccoli is rich in other vitamins and minerals such as vitamin C, fiber, and potassium.

3. Tofu

Tofu is a popular plant-based protein source that is also high in calcium. Half a cup of tofu contains around 434 milligrams of calcium. Additionally, tofu is an excellent source of iron, magnesium, and other nutrients that are essential for bone health.

4. Canned fish

Canned fish, such as salmon and sardines, is an excellent source of calcium. A half-cup of canned salmon contains approximately 402 milligrams of calcium, while a half-cup of canned sardines contains around 217 milligrams of calcium.

Additionally, canned fish is rich in omega-3 fatty acids, which are essential for heart health.

5. Almonds

Almonds are a tasty and nutritious snack that is also rich in calcium. An ounce of almonds (around 22 nuts) contains about 75 milligrams of calcium. Furthermore, almonds are an excellent source of protein, healthy fats, and other essential minerals.

6. Fortified plant-based milk

Fortified plant-based milk, such as soy, almond, and rice milk, is an excellent source of calcium. One cup of fortified soy milk contains around 300 milligrams of calcium, while one cup of fortified almond milk contains around 450 milligrams of calcium.

Additionally, fortified plant-based milk is a great source of vitamin D, which helps the body absorb calcium.

7. Sesame seeds

Sesame seeds are a rich source of calcium and other essential nutrients. One tablespoon of sesame seeds contains around 88 milligrams of calcium. Additionally, sesame seeds are an excellent source of protein, healthy fats, and antioxidants.

8. Sweet potatoes

Sweet potatoes are a delicious and nutritious vegetable that is also high in calcium. One cup of cooked sweet potato contains around 68 milligrams of calcium.

Additionally, sweet potatoes are an excellent source of vitamin A, fiber, and other essential nutrients.

9. Quinoa

Quinoa is a gluten-free grain that is also high in calcium. One cup of cooked quinoa contains around 60 milligrams of calcium. Additionally, quinoa is a good source of protein, fiber, and iron.

10. Fortified orange juice

Fortified orange juice is another excellent source of calcium in the lactose intolerant diet. One cup of fortified orange juice contains around 200-300 milligrams of calcium.

Additionally, orange juice is rich in vitamin C, which helps the body absorb calcium.

Conclusion

Lactose intolerant individuals need not worry about meeting their daily calcium requirements, as there are plenty of calcium sources available in their diet.

By including leafy greens, broccoli, tofu, canned fish, almonds, fortified plant-based milk, sesame seeds, sweet potatoes, quinoa, and fortified orange juice in their diet, they can ensure proper calcium intake and promote overall bone health.