Lactose intolerance? Switch to these 4 nutritionist-approved non-dairy foods

A diet for lactose intolerance should include dairy-free foods. Here are some non-dairy alternatives that are rich in calcium and contribute to bone health.

Building strong bones is essential for our overall health. Bones are one of the vital parts that support and support our body. Maintaining bone health is essential for daily activities. Dairy products such as milk, cheese, etc. are high in calcium, making them essential nutrients for our bone health. However, lactose intolerants may not have these dairy preferences because their bodies have difficulty breaking down lactose, the natural sugar in milk. So this led them to look for non-dairy alternatives to ensure they still meet their calcium needs.

Nutritionist Anjali Mukerjee recently emphasized that you don't have to rely on dairy products for stronger bones. In the latest Instagram post, she suggests alternative options, for those who are lactose intolerant or prefer non-dairy products.

NON-DAIRY FOODS FOR STRONG AND HEALTHY BONES

Nutritionist said: “Dairy products are not the only way to strengthen your bones. If you are lactose intolerant or simply prefer non-dairy products, this one is for you!.” Here are some great alternatives that will provide your body with the essential nutrients it needs to maintain strong and healthy bones:

• A glass of raw carrot (6 medium ones) along with spinach juice (50 grams). It contains about 300 mg of calcium, compared to 240 mg of calcium in 200 ml of cow's milk.
• Most whole legumes such as rajma, kabuli chana, black dal and kuleeth contain about 200 mg of calcium per 100 grams of raw dal. These can be added to salads.
• White and black sesame seeds are another great source of calcium. About 10 grams of sesame seeds contain 140 mg of calcium. You can consume about 2-3 tablespoons of white and black sesame seeds daily.
• Other calcium-rich foods include Tofu, Edamame (young soybeans). Leafy greens like kale Vegetables like broccoli and okra, also known as bhindi.

To support bone health, it is important to eat a rich and balanced diet and exercise regularly. Regular check-ups with doctors can also help maintain strong and healthy bones.