When you're lactose intolerant, you have trouble digesting lactose, a sugar found in cow’s milk and dairy products. Eat a good breakfast, even without dairy and you can still get calcium and vitamin D. Bread, juice, and cereal often have added calcium and vitamin D. Some fortified cereals can have more than 1,000mg of calcium in a 1-ounce serving. That's nearly your entire daily requirement. Ask your doctor about your calcium needs.
Dried figs, apricots, and currants are a quick and easy way to sneak in some calcium on the go. Four figs pack 70 mg of calcium — more than a cup of cooked broccoli . Raisins, blackberries, and oranges also contain some calcium. It all adds up.Fish with soft bones, such as canned salmon and sardines, are good sources of calcium and vitamin D. Three ounces of sardines, for example, nets you 325mg of calcium and 164 IU of vitamin D.
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