Our bones change as we age, as do their maintenance needs.A balanced diet rich in whole foods is vital for good bone health. Calcium must be included in our diet to maintain lifelong bone health.Protein is another major component of bone strength.Whatever your age or gender be, everyone must intake calcium-rich food and get sufficient magnesium and vitamin D and vitamin K to help calcium get absorbed by the body.
Not getting the adequate amount of calcium in our diet can lead to anxiety, depression, sleep difficulties, brittle bones which are more prone to fractures and risk of osteoporosis i.e. porous bones. Bones provide body structure, protect organs, anchor muscles and store calcium, which aids the function of the nerves, muscles, kidneys and heart.
It is important to know that our body is able to absorb more calcium from food rather than the health supplements. Even doctors advise modification in diet rather taking supplements to cover for a deficiency. Consumption of high-dose of calcium supplements may increase the risk of kidney stones and heart diseases. If you’re finding it difficult to include calcium in your meals, here are some clever tips suggested by experts to help you add this healthy nutrient to your daily diet.
All dairy products are rich in calcium and can be easily digested and absorbed by the body. Milk has both calcium and vitamin D, making it ideal when it comes to bone health. Begin your day with yogurt as it contains significantly more calcium than milk and also has probiotics, a type of ‘good bacteria’ which helps maintain a healthy digestive system. With a lot of cheese options, mozzarella is particularly high in calcium.
Green Vegetables and Beans
Many vegetables, especially green leafy ones, are rich sources of calcium. Lettuce, celery, broccoli, cabbage, turnip, mustard greens, beans, sprouts, asparagus, and mushrooms are best to be consumed frequently to maintain good bones. Most of these vegetables are a good source of vitamin C and fiber. Black beans, kidney beans, white beans, or baked beans are too loaded with high calcium content.
Among all the nuts, almonds have the highest amount of calcium. Additionally, you can get the same calcium benefit of almonds in butter form, as almond butter is known to have no cholesterol and is lower in fats and higher in protein.
Herbs and Spices
For a tasty calcium boost, add a pinch of flavor to your food with thyme, sesame seeds, cinnamon, basil, rosemary, parsley, peppermint leaves, garlic and oregano.
Cereals, soya bean and orange juice in addition to salmon, sablefish, tofu, egg (yolk) and other sea products are some more super sources of calcium.
The above mentioned numerous food choices can be easily incorporated by everyone to add calcium-rich meals. And when you eat a diet rich in whole food, vegetables, grains, nuts and fruits more often, you wouldn’t have to rely on calcium supplements. With right lifestyle changes and modification of diet, your body will get all the nutrients, including calcium crucial for healthy bone health.