If you are lactose intolerant, you may find it challenging to consume adequate amounts of calcium while you are Menopausal, which is essential for maintaining strong bones and preventing osteoporosis. However, there are many calcium-rich foods that can be consumed instead of dairy products.
Dark leafy greens such as kale, collard greens, and spinach are excellent sources of calcium. Fruits like oranges, kiwis, guavas and berries like strawberries also contain good amounts of calcium. Certain dried foods like apricots and figs have higher calcium content than the fresh fruits. Nuts, seeds, and fortified plant-based milk and juices can also provide calcium. Soybeans and white beans, ragi, tofu can also be a good choice for including calcium in your diet. In case you are a non vegetarian, canned fish such as sardines and salmon, are also high in calcium.
Supplements such as calcium citrate and calcium carbonate can also be taken to meet daily calcium needs. It is important to consult a doctor before taking any supplements, especially if there are pre-existing medical conditions.
Calcium-Rich Foods Beyond Dairy: What to Include in Your Diet.