Calcium Without Drinking Milk
Studies continue to show calcium in dairy products reduces the risk of the disabling bone disease osteoporosis. Some people have low levels of lactase, an enzyme in the intestine that digests milk sugar. People who produce low levels of lactase may feel abdominal cramps, gas, or diarrhea shortly after drinking milk or eating other dairy products.
Milk sugar is called lactose and those who cant completely digest lactose have lactose intolerance. Children under six years of age rarely have lactose intolerance.
If you have a mild case of lactose intolerance , you can still consume small amounts of dairy products with a meal. Food in the stomach slows down the lactose. Lactase enzyme tablets can be added to milk to assist in the breakdown of lactose. Some dairy products like yogurt and cheese are more easily tolerated because the fermenting process breaks down lactose as well. Cook with milk. Milk that is cooked is sometimes easier to digest. Keep a container of lowfat, powdered milk handy and add it to soups, puddings, cereal, gravy, meatloaf, hamburgers, meat sauce, mashed potatoes, etc.
Include dark green, leafy vegetables, such as broccoli and greens in your diet. Sardines and salmon contain soft bones that can supply calcium. Tips of poultry leg bones can be made into soup stock rich in calcium. Soybeans and other dried beans are good sources of calcium as well.
Watch calcium supplements. Taking more than 2500 milligrams of calcium daily can result in body discomfort and reduce absorption of other minerals such as iron and zinc. Choose a balanced diet instead that can meet all your nutrient requirements.
Source: InfoU script