Flax seed oil is full of Omega-3 and 6 Efa's (EFA) that are excellent ...While preparing your lactose intolerance diet, it is essential to consider that you still get enough calcium needed for the right nutrition. Calcium deficiency may lead to some serious medical conditions that you do not want to experience in the future. So while you do away with milk and dairy products, you should fill your diet with calcium-rich foods so that your calcium intake will not be compromised. A recent medical research from the Centers for Disease Control and Prevention showed that adults in general should be having at least 1300 mg of calcium as a daily requirement. Even without drinking milk and eating dairy products, you can still achieve this requirement. Here are some calcium-rich sources for your diet:

  • 400 mg calcium – 3 ½ oz. Sardines
  • 300 mg – 1 cup fortified orange juice
  • 300 mg – 1 cup cooked collard greens
  • 200 mg – 1 cup cooked kale
  • 100 mg – 1 cup cooked broccoli