Calcium is vital for strengthening your bones and teeth and it can even help your blot to clot. Calcium is a vital nutrient that also plays a role in the proper functioning of your muscles, nerves and even the heart.
Good calcium levels are important for pregnant or breastfeeding woman but also for everyday life in order to help avoid certain bone and blood diseases later in life. Inadequate calcium levels causes your body to utilise the calcium stored in your bones which can decrease bone bass and lead to osteoporosis as well as put you at an increased risk of high blood pressure.
Many people do not get enough calcium in the daily diet. Growing teenagers and pregnant or lactating women should look to get 1,300mg of calcium each day, while adults and elderly should aim for between 1,000 and 1,200mg a day. This equates to between two to four servings of calcium rich food every day.
Here are a few easy ways that you can increase your calcium intake:
Increase Your Dairy Intake
One of the most obvious ways to include calcium in your diet is by increasing your daily dairy intake. Milk, yoghurt and cheeses can all help to boost your calcium levels. If you are lactose-intolerant look for lactose free products that still have calcium included or you can also opt for calcium-fortified alternatives such as almond or soymilk.
Eat Your Greens
While indulging in lots of delicious dairy products is one of the easiest and most effective ways to increase your calcium intake, unfortunately this solution is also not the healthiest or is simply impossible for certain people. However, you can get loads of extra calcium from leafy greens. Spinach, broccoli and cabbage are all loaded with calcium and should be added to meals wherever possible.
Ditch The Red Meat
While mince, steak and hamburgers may be yummy, unfortunately they won’t help to boost your calcium levels. Instead consider replacing these proteins with fish or if vegetarian, tofu. Cutting back on fatty meats will not only be good for your overall health but sardines, salmon and meat alternatives like tempeh will help you increase your calcium intake.
Certain nuts such as almonds and Brazil nuts are loaded with calcium and are perfect for snacking on when you play the online Bingo Australia has to offer. Replace snacks such as crisps and cookies with nuts as a healthy, calcium-rich alternative. Alongside nuts, seeds also make for a great calcium source and sesame and poppy seeds can easily be added to salads, vegetables and breads.
Help Your Body Absorb Calcium
While consuming calcium rich foods is key to increasing your calcium levels, you also want to make sure your body absorbs calcium properly. Try and avoid frizzy drinks and caffeine laden beverages such as coffee which can inhibit your body’s ability to absorb calcium.
On the other hand, plenty of Vitamin D will help your body to use calcium. Exposure to sunlight is the best way to increase your Vitamin D while fatty fish such as tuna and swordfish as well as egg yolks, liver and mushrooms all have small amounts of Vitamin D present. Vitamin D is also added to some products such as cereals, juices and margarine.