Calcium is an important mineral for staying healthy. It is especially crucial for adults, whose bodies do not produce as much calcium as when they were younger. In adults older than 40 years old, bone mass density begins to decrease and bone strength weakens, increasing the risk of osteoporosis and broken bones.
As you grow older, it becomes more difficult to meet your daily calcium needs. Calcium plays a role in many different bodily functions, from strengthening bones and teeth to regulating blood pressure and helping us digest food. It is also an essential part of a balanced diet. If you’re ready to up your intake of this fantastic nutrient, read on to learn more about how you can increase your calcium intake easily and naturally!
Eat More Dark Leafy Greens
Dark leafy greens such as spinach and kale are jam-packed with calcium. One serving of these leafy greens contains as much calcium as one serving of milk. This makes them an excellent source of calcium for those looking to increase their daily intake. There are many ways to eat these greens.
You can add spinach or kale to a smoothie or salad, or try sprinkling it on top of baked potatoes. Other calcium-rich vegetables include broccoli, cauliflower, and bok choy. Many people don’t realize that beans and legumes are also a great source of calcium. One cup of black beans contains 260 mg of calcium.
Change up your grains
Whole grains such as barley, oats, and quinoa are a great source of calcium. They can help you meet your daily calcium needs while still staying on track with your diet. One serving of barley, for example, contains 210 mg of calcium. If you normally eat a variety of grains, you may be getting more calcium than you realize!
If you’re not a fan of oats or quinoa, don’t worry. There are many other sources of calcium that you can switch to for a calcium boost. Sourdough rye bread, for example, contains about 29mg of calcium per slice. If you’re used to eating white bread, try switching to rye bread for a few weeks. You’ll likely see a change in your calcium intake.
Add Beans to the Mix
Not only do beans contain calcium, they also contain magnesium, which aids in calcium absorption. One serving of baked beans contains about 175 mg of calcium. This means that you’ll be getting an extra boost of calcium when eating beans, without even realizing it! Try adding beans to a salad, serving them as a side dish, or enjoying a bean-based soup. If you normally eat canned beans, be sure to rinse them before eating them to reduce the amount of sodium they contain. Beans are also a great source of protein and fiber, so they’re a fantastic addition to any diet plan.
Try a High-Calcium Snack
When you’re hungry and craving a snack, it’s easy to fall back on old habits like chips, chocolate, or crackers. These foods are definitely tasty, but they’re not the best choice if you’re trying to increase your calcium intake. You can satisfy your craving for a crunchy snack without wrecking your calcium intake. Popcorn is an excellent source of calcium. One cup of air-popped popcorn contains between 9 and 22 mg of calcium. If you prefer to microwave your popcorn, be sure to avoid adding any unhealthy toppings.
Boost Your Morning Shake
Most people drink shakes in the morning to start their day off right. If you normally grab a shake, try boosting the calcium content. One popular breakfast shake contains 135mg of calcium per serving. If you like this shake, try boosting the calcium by adding a few ingredients. You can add milk, ground flaxseed, almonds, or wheat bran to increase the calcium. If you like to drink your morning coffee with a glass of milk, you’re already getting some calcium in your diet. One cup of milk contains about 300 mg of calcium.
Take a Daily Supplement
If you’re having a hard time eating more calcium-rich foods, consider taking a calcium supplement. Calcium supplements come in many different forms, including chewable tablets and liquid supplements. You can also find calcium supplements in pill form. Depending on the amount of calcium you need each day, a supplement may be the best option. Adults need around 1,000 mg of calcium each day. If you’re struggling to meet your daily intake, a supplement may be the best option. Make sure to consult a doctor before taking a calcium supplement, especially if you have certain health conditions.
Extra Advice: 7 Best Teas for Weight Loss and Fat Burning
If you’ve ever tried to lose weight with the help of a diet and exercise plan, you’ll know that it isn’t easy. In order to make sure your body burns more calories than it takes in every day, you need to find ways to boost your metabolism. Drinking tea is one of the best ways to keep your metabolism going and accelerate fat loss. If you want to drop a few pounds fast, there are many teas that can help you achieve your weight loss goals. Green tea, in particular, is a powerful satiety booster that helps reduce food intake and promote weight loss by boosting metabolism.
Conclusion
Calcium is an important nutrient that is required for strong bones and teeth. It is also important for regulating blood pressure and maintaining healthy muscles and nerves. The best way to get more calcium in your diet is by eating more foods like yogurt, milk, and broccoli. You can also use supplements, such as calcium supplements, to help meet your daily calcium needs.
