10 foods rich in calcium and lactose free

It is very common to think of milk as soon as we hear about the importance of calcium for our health. But the truth is that there are many other foods that are rich in calcium but are lactose-free – which is great news for people who are lactose intolerant.

Amanda Regina, nutritionist and personal dieter, explains that calcium is essential for the maintenance of bones and teeth and also has a key role in muscle contraction and regulating blood pH.

“The lack of this mineral can generate irritability, mood swings, impair memory, tingling, hair loss, fragile nails, among other symptoms”, highlights the professional.

daily recommendation

The recommendation varies according to age, sex, pregnancy and lactation. “But to give you an idea, an adult woman between 30 and 50 years old should ingest about 1,000mg a day”, says nutritionist Amanda.

The absorption of calcium

Amanda Regina explains that, in order to have a good absorption of minerals, it is not enough just to know the food source, but also to consider internal factors: digestion, intestine with proper functioning and good food combination. “It is necessary, for good absorption of calcium, that it is combined with another mineral, magnesium, and that the body is in an alkaline state. That is, when the body’s pH is acidic, it diverts calcium absorption from the bone to blood maintenance, and absorption to the bone is impaired,” she says.

The nutritionist highlights that they are foods that alkalize the blood: fruits, dark green vegetables (kale, broccoli, escarole, etc.) and also whole grains. On the other hand, they are acidifying foods: sweets, soft drinks, excess animal proteins, etc. “And they are good sources of calcium (combined with magnesium, for better absorption): sardines, manjuba, mackerel, among others. Milk is rich in calcium, but low in magnesium,” she says.

Lactose intolerance

Amanda Regina explains that many people are intolerant to lactose, which is the sugar in milk, and also to casein, which is the protein in milk. “For this, an evaluation of the nutritionist or doctor is necessary to know if this is your case. But a suggestion for those who have lactose intolerance is to use ‘lactose free’ foods or even vary with goat’s milk, sheep’s milk or vegetable milk (almonds, rice etc., which are normally enriched with calcium)”, he says.

More food sources of calcium

Below you can see a list of other foods – easily found – that are sources of calcium:

1. Spinach: it is an antioxidant food, source of fiber and also rich in calcium. Each 100 g of the vegetable contains about 160 mg of the nutrient. The vegetable can be consumed alone in salads, in snacks or cooked.

2. Broccoli: raw broccoli contains 400 mg of calcium in 100 g, but the recommendation is to consume it cooked or steamed. Thus, when subjected to cooking, it loses about 70% of the initial amount of calcium; already in steam, it loses about 25% of the initial amount. The tip then is to bet on steamed broccoli and enjoy its other nutrients, such as folic acid, antioxidants, fiber and vitamins A and C.

3. Sardines: well known for being a source of Omega 3, it also provides a significant amount of calcium, each 100 g offers 500 mg of the mineral. The fish can be eaten roasted, grilled or in pâtés.

4. Tofu: in 100 g of tofu there are 159 mg of calcium. The problem, however, is that we absorb calcium better from animal foods than we do from plant foods. But even so, the soy derivative is a good source of the nutrient, it is also rich in proteins, phosphorus and magnesium, in addition to having few calories.

5. Sesame seed: it is known for its high fiber concentration. But other nutrients, such as calcium, are also found in the seed: there are 400 mg of calcium in every 100 g of food.

6. Flaxseed: in 100 g of flaxseed there is about 200 mg of calcium, but care must be taken not to overconsumption of this food, which is very caloric.

7. Soy: the vegetable is rich in calcium, it has 90 mg of the mineral per 100 g. Its flour or milk versions present the nutrient in even greater concentration.

8. Chickpeas: for every 100 g of food, 120 mg of calcium are obtained. Another advantage of food is the feeling of satiety, in addition to improving intestinal flow.

9. Oats: it is also rich in calcium, offering about 300 mg of the mineral for every 100 g of the cereal. It can be used in bread and cake recipes or mixed with porridge or fruit.

10. Chia: it is a seed rich in omega 3, fiber, iron, proteins and, still, 100 g of the food contains about 556.8 mg of calcium.

Now you know the functions of calcium and great food options that are sources of it. But remember that they must be associated with a complete and healthy diet, preferably guided by a nutritionist, so that all these benefits from calcium absorption are, in fact, enjoyed.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.