Tips For Lactose Intolerant Individuals To Get More Calcium


Many people are lactose intolerant and this can be a problem as increased milk intake is usually the first advice for people who wish to avoid osteoporosis. Milk is rich in calcium and comes in liquid form which is easy to consume. Fortunately, there are plenty of other ways to increase the body’s calcium levels. Follow the tips below to get stronger bones:

1. Avoid Food And Drinks That Diminish Calcium From The Body

The first thing you should do is to stop unnecessary loss of calcium. After all, you are already compromised in terms of viable sources. Limit your troubles to make them more manageable. Drinking alcoholic beverages, regular caffeinated coffee, and sodas lend to trigger this loss.

2. Get Out In The Sun For Vitamin D

The body needs Vitamin D to facilitate calcium absorption. The best source of it is sunlight. Go out in the sun early in the morning or late in the afternoon for mild exposure. Even half an hour to an hour per day will make a big difference. Avoid direct sunlight in the midday when the rays are harsh on the skin. This vitamin may also be found in some food like eggs and juice products.

3. Eat Non-dairy Items That Are High In Calcium

Next, turn your attention to the non-dairy sources of calcium for sustenance. Beans are wonderful and can be included into your weekly meal plans. Bake them or find other recipes that you might like. Eat plenty of salmon as well. This fish is rich in protein, good fats and calcium. Season lightly and fry it in olive oil for a quick meal. Add vegetables on the side for balanced nutrition.

4. Choose Calcium-Fortified Products At The Grocery

Companies are also mixing calcium and other nutrients into their products. These add value and entice more buyers to try them out. Calcium is often added to fruit juices, breakfast cereals, breakfast bars, and alternative types of milk. These include almond milk, soy milk and rice milk.

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Vitamins And Minerals: Essential To Your Health


Vitamins and minerals have long been used to help people stay healthy. However, without proper knowledge, they can also be used improperly. In order to be sure vitamins and minerals are a good fit for you and your body, you could use some information. This article will help you out.

Minerals and vitamins often affect each other so it’s important to know how each nutrient is best absorbed by the body. For example, calcium can make it harder for your body to absorb iron. So, do not eat or drink dairy products or take a calcium supplement or antacid within 30 minutes of taking an iron supplement.

If you decide to take a multivitamin, be sure you are choosing the right one. Some multivitamins do not contain all of the vitamins and minerals that truly benefit a person. Be sure to look for a multivitamin that contains vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, and K. It should also have minerals zinc, selenium, chromium, copper, molybdenum, and magnesium.

Try adding more magnesium, Omega-3 fatty acids, and vitamin D to your diet if you are feeling sad. A deficiency in any of these may actually lead to depression. Omega-3 fatty acids are known to support brain health, while magnesium can help your body and mind calm down and relax.

Vitamin C is one of the most beneficial vitamins that you can take. It promotes tissue growth, reduces cancer risks, helps with blood cell formation and quickens the healing process. Broccoli, peppers, oranges, tomatoes, and a wide variety of other foods are all rich in vitamin C. You can also take a supplement that contains vitamin C.

As already mentioned, people take vitamins and minerals to keep their body in shape. While they can be helpful, they can also create problems. This article has given you some information about vitamins and minerals to help you determine if you can benefit from them. Use this information to your advantage.