How to Incorporate More Calcium into Your Diet Naturally
Calcium is an essential mineral that plays a critical role in bone health and overall health and wellbeing. Our bodies require calcium to maintain strong bones and teeth, and to support proper muscle and nerve function. While calcium can be found in many foods and supplements, it's important to incorporate it into your diet naturally, rather than relying solely on supplements. In this article, we'll discuss some tips for incorporating more calcium into your diet naturally.
Why is Calcium Important?
Calcium is an essential mineral that is required for a range of bodily functions. It plays a critical role in bone health, as it helps to build and maintain strong bones and teeth. Calcium is also important for proper muscle and nerve function, as well as for blood clotting and hormone secretion. If your body doesn't get enough calcium, it can lead to a range of health problems, including osteoporosis, weak bones, and tooth decay.
How Much Calcium Do You Need?
The recommended daily intake of calcium varies depending on age and gender. According to the National Institutes of Health, the following are the recommended daily intakes of calcium:
- Children 1-3 years: 700 mg
- Children 4-8 years: 1,000 mg
- Children 9-18 years: 1,300 mg
- Adults 19-50 years: 1,000 mg
- Adults over 50 years: 1,200 mg
How to Incorporate More Calcium into Your Diet Naturally
Eat Calcium-Rich Foods
The easiest way to increase your calcium intake naturally is to incorporate calcium-rich foods into your diet. Some of the best sources of calcium include dairy products such as milk, cheese, and yogurt, as well as dark leafy greens such as kale, spinach, and collard greens. Other good sources of calcium include tofu, almonds, canned fish (such as sardines and salmon), and fortified foods such as orange juice and breakfast cereals.
Choose Calcium-Fortified Foods
Many foods are fortified with calcium, which means that they have had calcium added to them during the manufacturing process. Some examples of calcium-fortified foods include soy milk, almond milk, and orange juice. Check the nutrition labels on these products to ensure that they are fortified with calcium.
Cook with Calcium-Rich Ingredients
When cooking meals at home, try to incorporate calcium-rich ingredients into your dishes. For example, use dairy products such as milk or cheese in your casseroles and soups, or add dark leafy greens to your salads and stir-fries.
Snack on Calcium-Rich Foods
Snacking on calcium-rich foods is an easy way to increase your calcium intake throughout the day. Some good options for calcium-rich snacks include almonds, cheese, yogurt, and calcium-fortified cereal bars.
Consider Supplements
While it's important to incorporate calcium into your diet naturally, supplements can also be a helpful way to ensure that you're getting enough calcium. Talk to your healthcare provider about whether a calcium supplement is right for you, and if so, which type and dosage is appropriate for your needs.
Conclusion
Incorporating more calcium into your diet naturally is essential for maintaining strong bones and teeth, as well as supporting proper muscle and nerve function. Some of the best sources of calcium include dairy products, dark leafy greens, and calcium-fortified foods. Consider cooking with calcium-rich ingredients, snacking on calcium-rich foods, and talking to your healthcare provider about whether a calcium supplement is appropriate for your needs. By making these small changes to your diet, you can ensure that you're getting the calcium you need for optimal health and wellbeing.