People who have trouble digesting milk should consider getting vitamin D and calcium from?
People who have trouble digesting milk often have lactose intolerance, which means their bodies have difficulty breaking down lactose, the sugar found in milk. If you are lactose intolerant or prefer to avoid dairy products, here are some alternative sources of vitamin D and calcium:
1. Vitamin D:
- Sunlight: Our bodies can naturally synthesize vitamin D when exposed to sunlight. Aim for around 10-15 minutes of sun exposure on your face, arms, and legs a few times a week.
- Fatty fish: Fish like salmon, mackerel, and trout are excellent sources of vitamin D.
- Fortified foods: Some foods, such as certain breakfast cereals, orange juice, and plant-based milk alternatives, are fortified with vitamin D. Check the labels to ensure they are fortified.
2. Calcium:
- Green leafy vegetables: Foods like spinach, kale, collard greens, and broccoli are packed with calcium.
- Fortified foods: Like with vitamin D, many foods are fortified with calcium, such as tofu, plant-based milks, and cereals. Confirm the calcium content on the labels.
- Nuts and seeds: Almonds, sesame seeds, and chia seeds are calcium-rich options.
- Legumes: Beans, lentils, and chickpeas offer a good amount of calcium.
- Canned fish: If you consume fish with edible, soft bones like sardines or canned salmon, they provide calcium.
It's important to note that while these alternatives can provide vitamin D and calcium, consult with a healthcare professional or a registered dietitian/nutritionist for personalized advice and to ensure you're meeting your nutritional needs.