Misbah Ali

Since childhood many people have heard elders in the family emphasising to drink milk regularly, that’s because milk and other dairy products are rich sources of calcium.

But people with lactose intolerance often find it hard to incorporate enough calcium-rich food into their diet, because Lactose intolerance is the inability to fully digest sugar (lactose) present within dairy products, generally found in milk and yogurt.

A person becomes lactose intolerant when the small intestine stops making enough of the enzyme lactase to digest and break down the lactose.

However, Celebrity nutritionist Pooja Makhija listed some non-dairy food products that are rich in calcium which can be added to the diets of lactose intolerant and people who dislike dairy products.

“Calcium is important for your health. In fact, you have more calcium in your body than any other mineral,” Pooja Makhija said in the video posted on Instagram.

Experts say that Calcium is extremely crucial for the body as it strengthens bones and teeth. Also, it is believed to be very important for women as it helps to ease the effects of premenstrual symptoms in young women.

The regular intake of calcium is supremely significant for women who are 50 years old and above as it will make sure that their bones remain strong and healthy.

Regular intake will help in preventing osteoporosis—a bone disease in which the density of bone decreases drastically.

Talking about how much calcium intake is recommended, Makhija said, “The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults. Women over 50 and everyone over 70 should get 1,200 mg per day, while children aged 4-18 are advised to consume 1,300 mg.”

While listing the non-dairy calcium-rich foods, the nutritionist named sesame seeds, chia seeds, poppy seeds, dark green leafy vegetables, and dried moringa leaves powder.

“Plenty of foods are rich in calcium, and many do not contain dairy. Others include broccoli, sweet potato, sunflower seeds, ladyfingers, oranges, rocket leaves,” the nutritionist said.

Kidney bean 100g raw = 140mg Ca

Almonds 100g = 260mg calcium

8 Figs = 241mg Ca

Tofu 100g = 680mg calcium

“Follow a balanced colourful plate daily and you can meet your most of your important mineral needs easily. Also, dietary calcium is as innocent in arterial plaque formation as can be; the same is not true for oral calcium supplements. So choose wisely,” Makhija added.