Worried about an incomplete nutrition intake on being lactose intolerant? Here are the best ways to complete your calcium content without the help of milk products.

There is no denying that calcium is something you cannot miss out from your nutrition intake. Be it strong bones or healthy teeth, calcium is what you need in plenty to keep yourself going. Keeping up with the calcium source on being lactose intolerant can feel challenging, but it is impossible. Here are the alternatives to fulfil your calcium content without worrying about any allergic reaction.

1. Oatmeal-

The unsweetened oatmeal is what you need to fulfil your calcium content. A bowl of oatmeal contains 100 mg of calcium. About 10% of it is recommended for adults daily. To eat healthily, make sure you don’t add any sugar in it. Toss it in soy milk, and you have one meal full of calcium perfect to be eaten.

2. Get Enough Vitamin D-

The more vitamin D you take, the easier it is for your body to absorb and store calcium in your body. If you do not take enough Vitamin D, your body takes it from your bones, making them weaker. Eating supplements and exposure to sunlight helps you fulfil your nutrition and keeps you energetic and healthy.

3. Orange-

One of the most calcium-rich fruits, orange has about 60 grams of calcium. Having a glass of homemade juice will keep you healthy, and nutrition filled. Having one full orange a day is all you need to keep your bones healthy.

4. Concentrate On Nuts-

Nuts are storehouses of calcium. Half a cup of raw nuts covers over 130 mg of calcium. Especially pistachios and walnuts that have a higher concentration. Not only do they make the perfect snack to munch on, but they also can be added on salads to complete the nutrition intake.

5. Tofu-

Half a cup of tofu has over 200 mg of calcium. Made from soy milk, it is precisely what you need for maintaining good health and keeping up with nutrition. Make sure you bring home fresh tofu and check the labels clearly.

6. Beans-

Legumes have over 40 mg of calcium in half a cup serving. The rich source of nutrients can be made into a healthy meal or be eaten as a tasty evening snack as you like it. The wide variety of legumes makes your taste buds thrive while keeping it on the wholesome side.