|How to improve calcium deficiency naturally?|
Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. a diet rich in calcium and vitamin D is what you’ll need, along with protein, vitamin A, magnesium and vitamin K.
So what are some of the best foods for you to include in your diet to strengthen your bones?
- Include dairy products in your diet every day. Choose from milk, yoghurt, cheese or milk-based custard. Milk contains magnesium, vitamin D and phosphorus which support calcium absorption, One cup of milk contains approximately 300 milligrams of calcium.
- Learn to love leafy green vegetables. Include a serve of broccoli, cabbage, spinach on your lunch and dinner plate every day.
- Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.
- Prunes contain phenolic compounds that signal cells to increase the formation of bone.regular consumption of prunes aids in bone health and decreasing the risk of osteoporosis.
- Snack on calcium-rich nuts like Brazil nuts or almonds. Keep a container of nuts and seeds with you and have a small handful as a daily snack. A good source of protein and magnesium, which both ensure strong bone mass, can be found in nuts.
- Almonds are said to boost brain power and memory but they are also a very good source of this nutrient. Around 110 mg of Calcium can be obtained from one-third cup of almonds.
- Sesame seeds are easy to include in all meals and are high in calcium. Sprinkle sesame seeds over vegetables or salads.
- Eat more fish. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in. Fatty fish such as salmon is a good source of vitamin D, which increases calcium absorption and the amount of calcium deposited into our bones.
- Replace the meat in some meals with tofu or tempeh. Your family will enjoy the change and cutting back on saturated fat is good for your health.
- Reduce your intake of caffeine, soft drinks and alcohol. They all inhibit calcium absorption and should be used in moderation.
- Try calcium-fortified foods for breakfast. Some cereals, fruit juices and bread now come with calcium added to the ingredients.
- Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.
Best Supplements for Calcium improvement