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How to Get More Calcium

By Sara Butler

You might be careful about calories and fussy about saturated or trans fats, but are you conscious of your calcium? Calcium is vital to the health of your bones and your body as a whole, helping nerves and muscles to function at their best. Your body can’t make its own calcium, so you have to rely on your diet to meet your calcium needs. Focusing on your calcium intake is important. Here’s what you need to know and how you can boost your intake if you’re not getting enough.

How Much?

According to the National Institutes of Health, adults between the ages of 18 and 50 need about 1,000 milligrams of calcium per day, while adults older than 51 should get about 1,200 milligrams per day to be healthy. And don’t forget to pair it up with Vitamin D, which will help your body to absorb it better.

Where to Find Calcium

You probably know that milk and dairy are great sources of calcium. Normally, three to four servings of dairy per day will help you reach your daily calcium goal but watch out for the extra fat and calories that will also hitch a ride with the calcium in dairy.

You may be surprised to learn that leafy green vegetables are also high in calcium. Spinach, kale, and broccoli are great sources. And sardines, as well as canned salmon, will help you get your daily dose of calcium too.

How You Can Increase Your Calcium

The best way to get the calcium you need per day is to sneak a few calcium-rich foods into your diet. Consider these tips:

  • Eat dairy each day – Milk, yogurt, and milk are great places to start.
  • Eat leafy greens whenever you can – Cabbage, spinach, bok choy, and broccoli can easily be added to your favorite dishes.
  • Become a fish fan – It doesn’t even need to be fresh fatty fish, any canned fatty fish will do.
  • Replace the meat – Try lowering your saturated fat intake while getting calcium by replacing meat in your meals with soy products such as tempeh or tofu.
  • Go nuts for snacks – For your daily snack, have a handful of almonds or Brazil nuts.
  • Lower your caffeine intake – Caffeine, alcohol, and soda reduce your body’s ability to absorb calcium.
  • Throw some sesame seeds on it – These seeds are high in calcium and can easily be sprinkled on salads or vegetables.

Calcium is important and if you know the right ways, then it’s not difficult to get enough in your diet!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Dallas, Tex.

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