5 foods with calcium you can eat when dairy doesn't agree.
Most people are aware calcium plays a major role in making the jaw bones healthy and keeping your teeth strong. If someone asks me where I get my calcium I automatically picture a bowl of ice cream! But were you, also, aware most people stop producing lactase; the enzyme used to digest milk, as they mature and shouldn’t have ice cream or dairy products?
According to the National Diseases Information Clearinghouse, 30-50 million Americans are lactose intolerant. It affects up to 75% of African Americans and American Indians and 90% of Asian Americans. Symptoms could include nausea, cramps, gas, bloating or diarrhea beginning 30 minutes to 2 hours after eating or drinking foods containing the milk sugar lactose.
So where do lactose intolerant people get the 1,000 milligrams (mg) of calcium a day your body needs to keep your bones and teeth strong? No worries. I’m going to share 5 calcium-rich foods you can incorporate into your diet to make sure your body gets the nutrients it needs:
A single ounce, or 2 tablespoons of chia seeds provide 179 mg of calcium.
Chia also contains boron, which promotes the health of bones and muscles by helping the body to metabolize calcium, phosphorous, and magnesium.
Add chia seeds to smoothies or mix them into oatmeal or yogurt for a little added crunch.
One cup of white beans has 161 mg of calcium.
White beans are a low-fat food and are also rich in iron. Add them to a favorite soup or salad, eat them in a side dish, or use them in hummus.
One cup of frozen, prepared edamame contains 98 mg of calcium.
Available fresh or frozen shelled or in pods, edamame contain high-quality proteins and all nine essential amino acids.
Broccoli’s bitter cousin, broccoli rabe, contains 100 mg of calcium per cup.
Many recipes aim to tone down and complement the intense flavor of this hearty vegetable.
A single cup of raw okra contains 82 mg of calcium. Okra is also a significant source of protein, fiber, iron and zinc.
Many people enjoy the vegetable boiled, fried, pickled or roasted.
If you’ve never prepared these foods before, you can find easy recipes online to make the foods more appealing. Remember, there are many more calcium-rich foods you can enjoy. I have attached an article at the bottom of the blog to help you identify even more calcium-rich foods to add to your diet when dairy products don’t agree with your body!
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