Q: I am lactose intolerant, how can I obtain enough calcium from my diet?
A: People who are lactose intolerant or follow a strict vegan diet should pay attention to the amount of calcium in their diet.
Although dairy prodicts are often thought of as a primary source of calcium, there are many alternatives, such as green, leafy vegetables like kale, broccoli and spinach.
Canned fish, such as salmon, also contains a high amount of calcium from the bones of the fish. In addition, there are many fortified foods that contain high amounts of calcium. Grain products, fruit juices and tofu also contain high levels of calcium.
The 2005 dietary guidelines recommend that adults 19 to 50 years old should consume 1,000 mg per day of calcium.
Inadequate calcium intake leads to the breakdown of bone and osteoporosis. This is a serious health problem for more than 10 million Americans and leads to fragile bones.
To prevent osteoporosis, an adequate amount of calcium should be consumed daily, along with weight-bearing exercises, which will increase bone strength and density.
