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A lot of diets and nutrition articles stress the importance of low fat dairy products to aide in weight loss/management and prevention of osteoporosis. Are soy products a good alternative for calcium replacement for a lactose intolerant person? If so, what is the daily recommended amount for a woman?
ReplyDeleteDairy is a good way to get your calcium intake for the day. But, as you mentioned a lot of people have a loctose intolerance and can suffer side effects after it's consumed. The side effects can be nausea, diarrhea, constipation, fatigue and/or bloatation.
ReplyDeleteYou can get some calcium from soy but to ensure that you get the proper amount it must be calcium fortified soymilk or calcium fortified tofu.
You can get more than adequate amounts of calcium from green leafy vegetable and nuts. (especially sesame seeds)Just keep in mind if you are doing weight management nuts are high in fat and calories. (Good fats but still can put your weight loss at risk).
Examples of foods rich in calcium and that are less calories: bok choy, broccoli, collards, kale, mustard greens, okrah and chinese cabbage.
You can also get calcium fortified orange juice or take a calcium supplement with added magnesium and D3.
The recommended daily allowance:
Age: 19-50 is 1000mg per day
Age: 51+ is 1200mg per day
One more thing to mention. Sodium increases calcium loss so you must pay attention to your daily salt intake.