8 ways to get calcium if you’re lactose intolerant
Dairy isn’t the only way to build strong bones. Here are some healthy ways to make sure you get enough calcium
Cooked soybeans (edamame) are rich in B vitamins, iron and calcium. One cup of edamame contains 261 mg of calcium.
Made from soybeans, tofu is low in calories and high in calcium: A four-ounce (½ cup) serving of extra-firm tofu contains only 120 calories and as much calcium as an eight-ounce (1 cup) serving of cow’s milk.
This tough, leafy green is loaded with vitamins A, C and K as well as immune-system booster beta carotene and bone-building calcium. One cup of kale contains 94 mg of calcium.
If you need more calcium in your diet, switch from peanut butter to almond butter. It has more calcium, magnesium and phosphorus-three minerals that work to strengthen bones-than peanut butter. Just 1/4 cup of almonds has 75 mg of calcium.
Many green veggies are also a good source of calcium, especially spinach, turnip greens, mustard greens, collard greens, green beans and sea vegetables. Cooked bok choy, for example, contains 85 mg of calcium per 1/2 cup.
“You can get calcium from dairy, of course, but you can also find it in sesame seeds,” says registered dietitian Matthew Kadey. There is about 90 mg of calcium per tablespoon of sesame seeds.
Studies have shown that prunes can improve bone health in people of all ages. Thanks to their calcium content, dried figs can as well. Six dried figs, for example, contains 150 mg.