Top Tips to Boost Your Daily Calcium Intake

You may already know calcium as an important mineral that our bodies require to produce bone tissue. Our bodies cannot make calcium on its own, so the substance must be present in the foods we eat. An adult on average requires between 1,000 to 1,200 milligrams of calcium. Lack of calcium can lead to degenerative bone diseases like osteoporosis. It’s very important to take the necessary amounts of calcium throughout your lifetime to avoid serious bone health complications. Here are several tips that will help you up your calcium intake to meet daily recommended amounts:

Drink Milk

Milk is the best known source of calcium available to us. Therefore, make it a habit to drink a glass of milk or two each day. If you are lactose intolerant, you can drink a non-dairy form of milk, like soy or almond milk, but make sure the product is fortified with calcium.

Eat Diary Products

Some people prefer not to drink too much milk because of hormone issues. This can be a particular concern if you are a woman. In that case, you can still get your calcium with dairy products. Dairy products are low in lactose but contains roughly the same amounts of calcium as milk. Therefore, do eat cheese, yoghurt, curd, or milk custard on a daily basis. Dairy products made from bacterial cultures, like yogurt, is good as a prebiotic as well.

calcium for health

Drink Water with Minerals

Did you know that you can take as much as up to 15 percent of your daily calcium intake drinking natural mineral water? Unlike regular water, this type of bottled water is rich in calcium and magnesium. The amounts may vary from region to region, but it’s generally considered to be better than regular, highly filtered tap water. Do keep in mind that you cannot entirely consume the amount of calcium your body daily requires with mineralized H2O. But it is a good way to supplement some calcium in your diet.

Eat Green Veggies

Green veggies are known as good sources of vitamins, but these are also great sources for calcium as well. Veggies like broccoli, bok choy, spinach, and cabbage are great sources of calcium that you should include in your diet every day.

Snack on Nuts

Avoid fatty and sugary snacks and replace them with nuts. Nuts like almonds and Brazil nuts are rich in calcium as well. You can get a good dose of vitamins and calcium minus all the sugar by snacking on nuts.

Buy Calcium-Fortified Foods

Buy calcium fortified foods like breakfast cereals, bread and juices to get more calcium in your diet. Fortified means that calcium has been added to these foods when high amounts are not naturally present.

Eat Tofu or Tempeh Instead of Boneless Meats

Boneless meats are great sources of protein, but they can be high in saturated fat. You can get equal amounts of proteins plus calcium by replacing meats with soy-based products like tofu and tempeh. These foods are also low on calories, so you have an all around super food.

In addition to including calcium in your diet, make sure you get enough vitamin D as well. Vitamin D is naturally produced by the skin when exposed to sunlight, and some amounts can be obtained by eating green vegetables. Vitamin D is promotion calcium absorption by the body.

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