If a person does not want or cannot consume dairy products, then he should look for alternative sources of calcium. The best of them are greens, cabbage, canned fish, soy and nuts. Yana Koroleva, an endocrinologist and nutritionist at the Fomin Clinic in Perm, told socialbites.ca.
If you are lactose intolerant, allergic to cow’s milk, or have high cholesterol levels, you should limit dairy.
“In such cases, it is useful to add alternative sources of calcium to the diet: greens, namely parsley and dill, or cabbage, such as broccoli. You can also get calcium from sardines and other canned fish. Soy, nuts and seeds, as well as products made from them and milk substitutes are recommended. Taking calcium supplements can be useful, but only under the supervision of a doctor,” explained Koroleva.
The doctor emphasized that adequate calcium intake is an important condition for bone health at all ages. The daily requirement for adults is between 1000 and 1200 mg. The exact value depends on age, gender and the presence of diseases.
If dairy products are not prohibited, consuming three servings of dairy products per day is sufficient.
“For example, 1 serving is considered to be 150 g of cottage cheese, 200 ml of milk or fermented milk products (kefir, fermented milk, ayran, etc.), 150 g of yogurt or 30 g of hard cheese,” the doctor said.
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Source: Gazeta
Barbara Dickson is a seasoned writer for “Social Bites”. She keeps readers informed on the latest news and trends, providing in-depth coverage and analysis on a variety of topics.