The more we age, the more we should focus on our bone health to prevent the “silent disease” known as Osteoporosis. When we think of calcium, we automatically think milk, cheese and yogurt. But nowadays people often struggle with a condition called “lactose intolerance”. This occurs when the body doesn’t produce the enzyme lactase to break down the sugar lactose in the small intestine. BUT there’s good news! Lucky for them, there are other foods you can choose from in order to get enough calcium to maintain healthy bone health. Here are a few if you’re lactose intolerant:
1. Dark leafy greens such as kale, spinach, broccoli, etc.
2. Nuts such as almonds and soy nuts.
3. Beans such as garbanzo beans and kidney beans.
4. Fortified cereals and breads
5. Fortified orange juice
6. Soy milk
And remember; try to get in at least 1,000 mg of calcium a day!
*Women over 50, men over 70: increase to 1,200 mg/day.
– Written by Danielle Maina, NASM Certified Nutritionist