7 Ways to Get Calcium without Dairy:
Calcium is required for strong bones. Calcium is also required for pregnant women and her baby as well. We know that dairy products are very good source of calcium for vegetarian people. Dairy products are very useful in our daily diet but if we are “Lactose Intolerance” then it is very difficult to digest dairy products like milk, butter etc. so Are
so Are you lactose intolerance? if the answer is “yes” then this is the article for you if you want stronger bones. If this is true then you have to required alternate of dairy products like milk for calcium. So in this article, this is researched that what are different sources of Calcium without Dairy?
Now, what is “Lactose Intolerance?”
So this is a condition in which a person has “decreased ability” to digest lactose. Lactose is a sugar content which is found in dairy products. If you cannot digest a dairy product then you may be suffered by Bloating, Diarrhea, Gas, and Nausea.
These typically start between one-half and two hours after drinking milk or eating milk products. Severity depends on the amount a person eats or drinks. 
Everyone thinks we have to get our calcium from milk and milk products. That’s been beaten into our heads, but I’m one of a growing number of a dietician who believes that we’re much better off getting our calcium from other sources or Calcium without Dairy.
If you’re not sure, read what the Physicians Committee for Responsible Medicine and Harvard School of Public Health have to say about it.
7 Tips for Getting Calcium without Dairy:
- Once a week, eat a bowl of edamame instead of one of popcorn while watching a movie. You can find frozen packages in the freezer section of most large grocery store. In 1 ½ cups of edamame, there’s 392 mg of calcium – more than in a cup of milk!
- Make a smoothie every day for breakfast. Use a blender to mix 2 cups of fresh kale with an orange, a pear, and a banana. That’s a nutritious snack packed with vitamins, minerals, and phytochemicals that supply 102 mg of calcium.
- Eat a raw salad every day. One-quarter of a head of iceberg lettuce with a ½ cup of arugula, 1 cucumber, 1 large tomato, 10 sprigs of parsley, and the juice of one lemon mixed with some extra virgin olive oil provides 123 mg of calcium.
- Try chia seeds. You can purchase them from most health foods stores and they can be found online. Make a little pudding with 3 tablespoons of seeds mixed with 6 tablespoons of apple juice or water and a dash of cinnamon. You can add a little honey or Stevia if you need to make it sweet. Let it soak for about half an hour. This tasty snack provides 180 mg of calcium plus 11 grams of fiber, 4 grams of complete protein, and a whopping 5000 mg of omega-3 fatty acids.
- Add a tablespoon of celery seeds to soups, stews, or any recipe. They’ll make your dish tasty while increasing the calcium content by 115 mg.
- Similarly, adding two tablespoons of toasted sesame seeds to a stir fry or baked dish adds 176 mg of calcium.
- Flaxseeds are another great source of omega-3 fatty acids. In addition, they’re high in calcium. Two tablespoons added to breakfast muesli or other cereal in the morning supplies an additional 52 mg.