Calcium is an extremely important mineral, in fact it is the most prevalent mineral in the body and is crucial to the maintenance and functioning of a healthy body. For those with lactose intolerance trying to get adequate calcium without considerable discomfort may prove a challenge. Many lactose intolerant individuals can consume a certain amount of dairy without causing symptoms, for these managing their dairy intake may be all they need and they may be able to get adequate calcium without having to add other sources of calcium.

For some lactose intolerant individuals however getting enough calcium may be a challenge if the amount of lactose they can tolerate is too small. In cases such as these, people should consider either supplementation or eating other calcium rich foods to be sure they are getting enough calcium in their diet. There are a number of different sources from which to obtain calcium other than dairy so not being able to eat dairy need not mean that you will become deficient.

Some foods naturally have calcium and others are fortified with additional calcium, whichever way you choose to get your calcium, adults should aim for around 1000 to 1300mg of calcium every day.  Tofu and soy milk are two of the highest non dairy sources of calcium, each of which has had calcium added to them, they come in around 300-400 mg of calcium per serving. Salmon comes in next with a serving of canned salmon with bones adding 212 mg of calcium to your daily total. Other natural sources of calcium include blackstrap molasses, figs, anchovies, turnip greens, okra, tempeh, kale, mustard greens, oranges and pinto beans. Fortified sources also include orange juice and cereals.

Eating a varied diet on a daily basis and including natural calcium rich foods, along with fortified sources of calcium will insure that your daily calcium needs are always met. For those who may be concerned that their calcium requirements are still not being met, there are plenty of calcium supplements that will help you get your calcium intake where it needs to be.