Lactose intolerant should i take calcium

Taking steps to maintain healthy calcium levels in the body should therefore be a key consideration for sufferers of the condition. Calcium seems to have an intriguing impact on our body's ability to lay down fat. Recent studies have found that calcium can help to reduce the chances of weight gain after energy-rich meals by reducing the fat that is stored. What is more, experts believe that when we in a calorie deficit - when fat is normally burned as an energy source - calcium may help to support this process, and as a result can accelerate weight loss.

Calcium seems to play a role in muscle contraction, and so can help to maintain a healthy heart. Many experts believe that calcium regulates contraction of the heart, and experiments have shown that calcium supplements can lower blood pressure. As a result, calcium may reduce the risk of cardiovascular disease. As should be clear, avoiding calcium deficiencies is therefore an important consideration for anyone avoiding dairy; be that through lactose intolerance or a vegan diet.

While it is commonly believed that lactose intolerant individuals may be at a disadvantage when it comes to calcium consumption, this may not be the full story. One scientific analysis found that bone fractures are actually highest in countries which consume the most dairy. Indeed, experts claim that there are a surprising number of strategies that can help to maintain sufficient calcium levels in the body - even in the absence of milk or cheese.

Lactose intolerance has been researched surprisingly well over the years. One common finding is that far fewer people are actually lactose intolerance than they might otherwise think. Repeated studies suggest that many people who believe they suffer from an intolerance are frequently dis-diagnosing themselves.

In many cases, the issue causing symptoms of bloating, discomfort and diarrhoea are actually something quite different. Therefore, before you fire your milkman it might be wise to get your diagnosis confirmed by a medical expert. Traditionally, lactose intolerant individuals have tried to avoid dairy entirely. Interestingly there is a growing body of evidence to suggest that many individuals can safely enjoy a calcium-rich glass of milk so long as it is consumed in moderation and with food.

It appears that the increased digestion that occurs shortly after a meal helps to avoid the standard side effects. It may be, therefore, that consuming a glass of milk rather than one of wine with your evening meal can prove to be an effective and safe way to boost your calcium intake.

Yogurt may be made from milk, but it is often much easier on the digestive system. This is down to the millions of microorganisms present in yogurt, which serve to aid the digestive process. In one study, individuals suffering from an intolerance were provided with commercial, unflavoured yogurt.

The results suggested that even these individuals were able to absorb high levels of calcium with little or no side effects. Dairy products may be the most common source of calcium in western diets, but it is far from the only source. A range of different plant-based sources are also available.

Excellent sources of calcium in the diet include watercress, beans, oranges and figs. Many nuts such as almonds also contain large volumes. Nuts make a good addition to meals, such as sprinkling on oatmeal in the morning. They can also be an easy on-the-go snack. A half cup of firm tofu processed with calcium salt has over mg of calcium.

Just remember to check the food label first as tofu calcium levels can vary greatly. A half cup of canned baked beans provides more than 40 mg of calcium. Eating leafy greens can help you meet the recommended daily intake of calcium. Some leafy greens with higher calcium contents include:. You can also swap out iceberg lettuce for raw spinach which has more calcium on your sandwiches and in your salads.

Seeds are dense with calcium. A single ounce of chia seeds has mg of calcium, 1 and they work well as an oatmeal topping. Poppy seeds have mg of calcium per tablespoon. Canned seafood is packed with calcium. A 1-oz portion of canned sardines or shrimp typically has more than mg of calcium.

If you cannot tolerate these foods from a digestive standpoint, you can still meet your calcium requirement by increasing your consumption of certain green leafy vegetables and calcium-fortified foods. The average man's daily diet should include 1, milligrams mg of calcium, which is the equivalent of three to four servings of high-calcium foods. Some studies suggest calcium supplements may increase the risk of kidney stones or heart disease, so food is the best approach.

Dark green leafy vegetables are excellent sources of calcium and also include many essential vitamins. Collard greens top the list with about mg of calcium per cup, while the trendy kale and its companion Swiss chard contain about mg per cup. However, only a serious salad lover can meet the daily requirement with these foods alone. Fortunately, a variety of foods are now fortified with calcium. Almond milk is typically fortified with calcium and also can offer as much as cow's milk, and soy milk serves up about 60 mg per cup.

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