How to Get More Calcium in Your Diet
Calcium is a must for the growth of bones. People require calcium differently in different ages. You can meet your daily calcium consumption by exploiting different natural dietary sources in addition to supplements. Following advice will help: -
Sources of calcium:
- Dairy products
Milk is a natural source of calcium. The individuals checking their weight reluctant to pour in milk can get low fat, skim or non-fat milk rather they contain same amount of calcium as does whole milk but little calories.
- Green leafy vegetables
There are numerous vital elements, such as calcium, you acquire from vegetables. Namely, they may comprise of broccoli, cabbage, turnip greens, brussel sprouts and collard-as part of your diet.
The natural sources of calcium among dry fruit include hazelnuts, brazil nuts and almonds.
- Canned fish
Mackerel, sardines and pink salmon are rich source of calcium.
- Legumes and beans
Hold tofu, tempeh, garbanzo and pinto beans as part of your everyday meals.
- White bread
Calcium fortified juices.
If you desire a little change, try sea vegetable?
- Black strap molasses
Black strap molasses are the residue of sugar cane after is its processing. It’s a best substitute for a sweetener.
- Calcium supplements
If you believe that you’re not getting required quantity of calcium from the diet, try supplements. Ideal if you take little doses during day, one in the morning and another in the evening. Your body can only absorb some 500 mg at a time. Don’t let those supplements go wasted.
- Hard tap water
The tap water usually contains large quantities of minerals. However, you can also buy bottled water which is comparatively higher in cost.
Some useful tips:
- Endeavor to have a healthy breakfast
A bowl of oatmeal or cereal with milk is highly recommended here.
- Cook calcium-rich meals
Pancakes, cookies, bread and cakes must be prepared in an excess of milk. Milk can be desirably added to your soup. Mozzarella, parmesan, ricotta and cheddar cheese are all compatible with pasta, casseroles and other dishes. Frequently take yogurt, ice cream, fresh or dried soybeans between meals. They are a rich calcium source.
- Use milk
Prefer milk to the use of cream in coffee, tea or hot chocolate.
- Exercise daily
It is essential to keep your bones and body fit.
- Drink a calcium-rich tea
Gather red clover blossoms, raspberry, dandelion and comfrey leaves and put them in a jar and add apple cider vinegar. Close the jar. Let it stay for 1½ month. Pour a tablespoon of the mixture in a mug of hot water. This can also be taken in as salad or vegetables.
- Don’t forget to have enough vitamin D
It is essential for calcium absorption. You have the option to use supplements or bask under the morning sun for about 15 minutes daily.
- Lessen your caffeine, alcohol and sodium intake
An excess of these items boost the rate of loss of calcium and decreases the strength of your bones.
- Lower protein in your diet
The byproducts of protein are acidic. The concentration of protein is inversely proportional to that of calcium.
A healthy diet is essential if you need a healthy life. Also be careful of your lifestyle. Don’t indulge in acts injurious to your health. In this manner, you could take in not only increased calcium but also other nutrients as per need.
Filed Under: Nutrition