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Calcium Foods for Those Who Can't Eat Dairy


What do you do if you’re lactose-intolerant, or can’t eat dairy for other reasons, but you’ve been told by your doctor that you need to get more calcium? You can take a supplement; but research has shown that calcium in the form of a bolus (chewed food in the mouth that you then swallow) is the best way for your body to absorb calcium. If you want to take a supplement, then try a chewable calcium supplement and eat it with food. Some good non-dairy sources of calcium include almonds, oranges, dried figs, garbanzo beans, white beans, pinto beans, soybeans, and leafy green vegetables, such as kale and spinach, canned fish, such as salmon or sardines. Women between the ages of 19 and 50 should consume 1,000 milligrams of calcium a day; and women over 50 should consume 1,200 milligrams a day.

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