How to Get More Calcium in Your Diet
Calcium is essential for bone development. People in different age groups have different calcium requirements. You can meet your everyday calcium needs by knowing its different sources. Here are some tips to have enough calcium in your diet.
Sources of calcium:
Dairy products. Milk is a good source of calcium. For people who are watching their weight and don’t like to drink whole milk, you can take low-fat, skim or non-fat milk instead. These contain as much calcium as whole milk, but with less calories.
Green leafy vegetables. There are many nutrients and minerals you get from eating vegetables, and calcium is one of them. Try including broccoli, cabbage, turnip greens, brussel sprouts and collard in your diet.
drinking milk
Nuts. Almonds, hazelnuts and brazil nuts are also good sources of this mineral
Canned fish. Mackerel, sardines and pink salmon are rich in calcium.
Legumes and beans. Include tofu, tempeh, garbanzo and pinto beans in your everyday meals.
White bread.
Calcium fortified juices.
Kelp. If you’re feeling a little adventurous, why not try this sea vegetable?
Black strap molasses. This is what remains from a sugar cane after is it manufactured. You can use this as a sweetener.
Calcium supplements. If you think you’re still not getting enough from your calcium rich diet, try taking supplements. It’s better if you take smaller doses in a day. Take one in the morning and another in the evening. Your body is only able to absorb about 500 mg at a time. Don’t put those supplements to waste.
Hard tap water. This is water that still has large amounts of minerals. Although you can buy bottled water, hard tap water is much cheaper.
Tips:
Always have a healthy breakfast. Eat a bowl of cereal or oatmeal with milk.
Cook calcium-rich meals. Use milk in making cookies, pancakes, bread and cakes. You can also mix milk in your soup. Parmesan, mozzarella, ricotta and cheddar cheese can be added to your pasta, casseroles and other dishes. Snack on yogurt, ice cream, fresh or dried soybeans. These are all good sources of calcium.
Use milk instead of cream on your coffee, tea or hot chocolate.
Exercise daily. This is important to keep your bones strong and your body fit.
Make a calcium-rich tea. Collect red clover blossoms, raspberry, dandelion and comfrey leaves. Place these in a jar and add apple cider vinegar. Cover the jar. Let is stand for 6 weeks. Add a tablespoon of the concoction in a cup of hot water. You can also use this on your salad or vegetables.
Don’t forget to have enough vitamin D. This is important for calcium absorption. You can either take supplements or stay under the morning sun for about 15 minutes everyday.
Lessen your caffeine, alcohol and sodium intake. Too much of these increase the amount of calcium loss and weaken your bones.
Lower protein in your diet. Protein byproducts are acidic. The more protein you take, the more calcium you need in order to balance this acidity.
Having a healthy lifestyle is very important. If you want to have a healthy diet, be sure that you are also living right. Avoid activities and vices that are harmful to your body. This way, you will be able to take in not just more calcium but also other nutrients you need.