7 calcium-rich foods other than milk for people with lactose intolerance

TIME.CO, Jakarta – Soccer it is an essential mineral for bodily functions, in general, people associate it with bones and teeth. However, these micronutrients help with several key bodily functions such as blood clotting, muscle contraction, heart rate regulation, and nerve function.

The skeletal structure of the body stores nearly 99 percent of the body’s calcium composition, and the remaining 1 percent is found in the blood, muscles, and tissues.

The body gets calcium mainly from the food we eat. Health experts recommend 1,000 mg of calcium for men and women between the ages of 19 and 50. For older people, calcium intake should be higher.

Calcium is mostly found in dairy products, but for those who are lactose intolerant, here are 7 alternatives.

1. Soy milk

Everyone wants to find an alternative to cow’s milk, soy milk is the main choice. Even soy milk milk fortified, calcium-dense soybeans. This drink is also rich in vitamin D for those who are allergic to milk and dairy products.

2. Biji chia

Chia seeds are small, but packed with nutrients. These foods are rich in calcium, magnesium and phosphorus. These tiny seeds swell when placed in water. The taste will regulate the mixed food or drink.

3. Almond

One cup of almonds contains 385 milligrams of calcium. So if you eat 1 cup of almonds a day, in any form, that’s more than a third of your daily calcium intake.

4. Sunflower seeds

Just like almonds, sunflower seeds are also rich in calcium. One cup of sunflower seeds contains nearly 110 milligrams of calcium. In addition to calcium, sunflower seeds are rich in magnesium, vitamin E and copper. Therefore, in addition to calcium, other important nutrients found in sunflower seeds also help maintain healthy muscles and nerves.

5. Sesame seeds

One tablespoon of sesame seeds contains 88 mg of calcium. The earthy, oily taste of sesame seeds makes them incredibly delicious. These foods can be added to salads and curries.

6. Broccoli

The calcium content in broccoli is very similar to that of sesame seeds. One cup of broccoli contains 87 milligrams of calcium. However, because broccoli is a vegetable and considering individual servings, you need to add other calcium-fortified foods to your diet to ensure your daily calcium intake.

7. Oranges

Do you like sweet oranges? One orange contains about 75 milligrams of calcium. Depending on the diet you follow, oranges can be eaten as a snack between meals.

8. Seasonal vegetables

In addition to choosing calcium-rich foods, be sure to eat vegetables that are in season. These vegetables are rich in phytonutrients because they are not forced grown. Having vegetables in season improves your health and prepares you for each change of season.

In addition to football, also pay attention to recruitment vitamin D. Because calcium is difficult for the body to absorb without this vitamin.

INDIA TIMES

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