LACTOSE INTOLERANT? WORRIED ABOUT CALCIUM INTAKE?

We have grown up starting our day with a glass of milk. Our ancestors believed that consuming milk and milk products on a daily basis benefits our health in many ways. Milk and milk products are one of the main sources of calcium in our diet.

Historically, dairy products were the predominant source of dietary calcium, accounting for 70% of calcium intake in the Indian diet. Today, however, dairy products account for a mere 40% of calcium intake, largely due to the popularity of dietary supplements and the declining intake of cow’s milk. Also, with increasing allergies and intolerances associated with milk and lactose (milk sugar), consumption of milk has become highly debatable. Many people suffering from lactose intolerance, Irritable Bowel Syndrome (IBS) are known to get worse with milk consumption and then there are also people turning towards a vegan diet. The only worry common to all of them is the calcium needs of their body and how to meet the calcium requirements without consuming dairy?

Calcium being the most abundant mineral in the human body is essential for carrying out most bodily processes. It is one of the most researched minerals; more is known about calcium and its relationship to bone health than any other mineral. 99% of the calcium in our body is found in our skeletal system. It is also distributed in both the extracellular and intracellular fluids.

So, how much calcium does our body need?

Our calcium needs differ according to age. Children aged 1 to 9 years need 600mg of calcium daily while the requirement increases to 800mg at 10 years of age.

Given below is the Recommended Daily Allowance (RDA) set by the Indian Council of Medical Research (ICMR):

So, how does one get this calcium from? What are the different foods that provide calcium? And in what quantity one should consume?

To meet the calcium recommendations set forth by ICMR, consuming a variety of calcium-rich foods each day is necessary. In fact, calcium-containing dietary supplements are consumed by 40% of adults and 70% of elderly persons regularly.

Although dietary habits have shifted in recent years, consuming a diverse diet with a variety of calcium-rich sources is still essential to meeting the calcium requirements.

Calcium content of dairy products and dairy substitutes

This means, a cup of milk approximately contains 250 – 300mg calcium. An average Indian consumes 2 cups of milk per day. The calcium requirement is approximately 600mg. Thus, the regular average consumption of milk meets more than 50% of RDA.

But, you will be surprised to see that many of the non-dairy foods are also rich in calcium. And adding them to your daily diet will help your bones stay strong and your body healthy. 

Non-dairy sources of calcium in the diet