Lactose intolerance is a condition where the body couldn't break down a type of natural sugar called lactose, usually found in dairy products. According to the US National Library of Medicine, the condition is believed to be affecting almost 90 percent of Asians. Dairy products are fortified with calcium, which is really important in strengthening bones and teeth, and there are other ways on how to get it even without consuming dairy products.
Our body has more calcium compared to other minerals, about 99 percent of which is concentrated in teeth and bones. Calcium can also be found in other parts of the body including body tissues, nerve cells, as well as other body fluids. If the weight of a person is around 70kg, his or her body has one kilogram of calcium.
As per the South China Morning Post, calcium is vital in the body as it aids the release of hormones, helps blood to circulate throughout the body, helps nerves to transmit information into the brain, and allows muscles to move and contract. A person needs to consume a sufficient amount of the mineral to sustain these functions and to avoid developing certain diseases.
One of the reasons why the majority of Asians are lactose intolerant is because they lack the enzyme lactase - which allows the body to absorb lactose. But, there are other foods that can provide enough amount of calcium without the need to consume dairy products. Denise Fair, a Hong Kong-based dietitian, said milk alternatives, such as almond and soy, are packed with the same level of calcium to cow's milk.
Other foods that are also high in calcium include soybeans, edamame, lentils, beans, nuts, canned salmon and tuna, and seeds. Aside from getting the right amount of calcium, it's also important to have the right amount of magnesium and vitamin D at the same time since they are both vital for the body's calcium absorption.
Meanwhile, some people chose to take calcium supplements, but it raises a very controversial discussion. Taking calcium supplement is recommended to those who have certain health conditions, osteoporosis, who are vegan, have a high-protein or high-sodium diet, or going through the menopausal stage. It's important to remember that taking calcium supplements also has an adverse effect in the body, like increasing the risk of certain heart diseases. High calcium level in the blood may also lead to hypercalcemia, with symptoms including depression, stomach ache, and nausea.
Fair also noted that the bone density is being depleted as a person gets older, and calcium can only be put in the bone until around the age of 30, so it's essential to consume foods fortified with calcium before reaching this age. She suggested men should get a minimum of 800mg of calcium daily, while 1,000-1,200mg for women. About 1,000 IU (25mcg) of vitamin D should be consumed per day as well.
Not getting enough of calcium during childhood may also lead to hypocalcemia (calcium deficiency). Some symptoms of such condition include easily-fractured bones, weak and brittle nails, cramps, muscle spasms, and confusion. Women who are almost at the menopausal phase should also be careful in taking as it could increase their risk of hypocalcemia and osteoporosis.
Therefore, it is essential to know if you are consuming the right amount of calcium according to your gender and age, so you can maintain a healthy bone structure throughout your life.
