21 Lactose and 18 Dairy Free Sources for Calcium

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Getting Calcium can be a pain if you’re lactose intolerant, and even more so if you’re totally dairy free. Luckily there are a few options out there to get calcium into your diet. According to http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/ this is how much calcium you need per day. I’m not going to list how much calcium is in each food because, well really? Just eat the food in your diet where you can and you’ll be fine. If you’re taking calcium supplements cycle off them every month or so and don’t take them for a few weeks. It builds up in your system and can cause kidney stones.

Life Stage Recommended Amount
Birth to 6 months 200 mg
Infants 7–12 months 260 mg
Children 1–3 years 700 mg
Children 4–8 years 1,000 mg
Children 9–13 years 1,300 mg
Teens 14–18 years 1,300 mg
Adults 19–50 years 1,000 mg
Adult men 51–70 years 1,000 mg
Adult women 51–70 years 1,200 mg
Adults 71 years and older 1,200 mg
Pregnant and breastfeeding teens 1,300 mg
Pregnant and breastfeeding adults 1,000 mg

Lactose Free Calcium Sources

First of All if you’re only lactose intolerant you can get your calcium from

Lactose Free Cheeses – hard and lactose free cheese (check out our post on how to tell if a cheese is lactose free here)

Lactose free milk, cheese, butter etc.

Dairy Free Calcium Sources

Collard Greens Cooked

English: A bundle of collard greens, from an o...

English: A bundle of collard greens, from an organic food co-op. (Photo credit: Wikipedia)

Soy Milk

English: So Good Soy Milk

English: So Good Soy Milk (Photo credit: Wikipedia)

Black Eyed Peas

Firm Tofu

English: Fried tofu for cooking Bahasa Indones...

English: Fried tofu for cooking Bahasa Indonesia: Tahu goreng 日本語: ジャカルタの厚揚げ (Photo credit: Wikipedia)

Fortified foods like Orange Juice
Baked Beans

A dish of baked beans over scrambled eggs on t...

A dish of baked beans over scrambled eggs on toast. (Photo credit: Wikipedia)

Chinese Cabbage
Sardines – eat the bones and everything

Sesame Seeds
Dark Leafy Green

Green Snap Beans

Where do you prefer to get your calcium from? Let us know in the comments!

Categories: Advice, Blog

Author: Gareth



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