Ways to Increase Calcium Consumption

Calcium is commonly recognized as one of the most important elements for maintaining good health. Calcium absorption is critical for the health of teeth and bones, as well as the strengthening of weak legs.

Calcium helps to regulate the acid balance (pH) in your blood as well as neuron and muscle function.

Calcium makes up about 99 percent of the bone and teeth in your body, making it the most abundant mineral. The remaining 1% is found in muscle, various body tissues, and bodily fluid. [1]

It’s important to know that a shortage of calcium might lead to major health problems. If you don’t receive enough calcium, your bones may become weak, brittle, or even squishy. Calcium deficiency can lead to osteoporosis or rickets if left untreated.

Calcium shortage can also cause memory loss, sadness, muscle spasms, and numbness in various parts of the body, such as the hands and feet.

It is vital to make certain modifications in your regular foods and existing living habits to help correct calcium deficiency in the body.

Calcium is a mineral that the human body needs. It is required for the maintenance of bone health. Calcium is also necessary for the normal functioning of your muscles and nerve tissue. A calcium deficit can cause a slew of health issues.

Osteoporosis and osteopenia are two conditions that might affect you. Muscle issues, melancholy, dental problems, and exhaustion have all been linked to calcium insufficiency. A long-term calcium shortage can have serious health consequences.

You must maintain a high calcium intake to avoid this. Calcium supplements are used to supplement calcium intake in the majority of cases. While this is useful, you should also increase your calcium intake.

1. Get enough Vitamin D.

Vitamin D is essential for increasing calcium absorption in the body. It’s important for parents to remember that if youngsters don’t get enough vitamin D, they’re more likely to get rickets.

Spending few minutes in the sun each day is one of the most natural ways to improve your Vitamin D intake; however, keep in mind that too much sun exposure can cause skin cancer.

Also, avoid direct sunlight during the hours of mid-morning and early afternoon; if you must go out during those hours, remember to wear sunscreen.

Consuming vitamin D-rich foods is another good approach to obtain enough of the vitamin. It is highly recommended that you consume fortified dairy products or drink fortified milk.

Other vitamins and nutrients, such as boron, magnesium, and Vitamin K, can help you increase your calcium consumption. Before taking any supplement, speak with your doctor about the recommended amounts.

2. Give up drinking soda.

Soda consumption might cause a halt in the absorption of calcium; consequently, it is best to avoid it. Excessive use of carbonated beverages can cause a spike in phosphate levels in the bloodstream. Calcium absorption is hampered by high phosphate levels. [2]

Also, if you drink alcohol, restrict your consumption to a minimum.

3. Avoid excessive caffeine.

There is no doubt that many people prefer to start their day with a cup of coffee, but you are not allowed to consume more coffee if you are suffering from calcium deficiency. Caffeine in coffee can deplete the strength of bones by leaching calcium from them.

If you can’t live without coffee, drinking fewer than 2 cups per day will suffice. You can add some milk to your coffee to help reduce the effects of caffeine. Green tea, or any other herbal tea, is a good substitute.

4. Reduce high consumption of sodium.

Sodium consumption might cause the body to use calcium from the bones. To flavor your cuisine, all you have to do is use spices or herbs instead of salt.

At the same time, you should try to stay away from processed foods, which might contain a lot of salt.

5. Consume more foods rich in calcium.

You have a wide range of wonderful calcium-rich meals to choose from. Some of these foods contain the following ingredients:

  • Cheese and yoghurt are examples of dairy products.
  • Soybeans or soy products in general
  • Skim milk or nonfat milk
  • Sardines
  • Cereals with added nutrients
  • Kale, spinach, and collard greens are dark leafy greens.

Calcium-fortified foods include rice milk, almond milk, soy milk, orange juice, and breakfast cereals, to name a few.

6. Consuming More Dairy

Calcium is abundant in dairy products. The majority of people feel that drinking milk will give their bodies enough calcium. This is a typical misunderstanding.

Dairy goods like Greek yogurt and cheddar cheese, on the other hand, contain more calcium. If you want to improve your calcium intake, combine these foods with milk in your diet.

7. Adding Leafy Green Vegetables to Your Meals

This is yet another excellent approach to boost your calcium consumption. Calcium is abundant in leafy green vegetables including spinach, broccoli, and kale.

You can serve these as a side dish to your meals on a daily basis. Other critical nutrients included in these veggies are Vitamins A and C, folic acid, magnesium, potassium, and iron.

8. Eating Fish

Fish is an excellent calcium supplier. Increase your calcium intake by including foods like sardines, pilchards, and salmon in your diet. However, make sure your meals are well-balanced.

An excessive amount of animal protein in your diet can be harmful to your health.

It has the potential to raise your uric acid levels. This can lead to a slew of other health issues. It may also cause bone loss.

9. Eating More Seeds and Nuts

You can snack on high-calcium nuts and seeds in addition to having additional calcium-rich foods in your meals. Sesame seeds, almonds, and Brazil nuts, for example, are all high in dietary calcium. Try fortified juices and cereals as well.

Let’s Sum It Up

Maintaining a balanced diet that includes an adequate amount of calcium is critical. This can help you maintain good bone health and avoid a slew of other health issues.

Here’s a quick rundown of the numerous kinds of calcium-rich foods you may eat to boost your calcium intake:

  • Greek yoghurt and cheese are examples of dairy products.
  • Cereals and liquids enriched with calcium
  • Salmon and sardines
  • Nuts and seeds
  • Vegetables with lots of leaves

If you need additional information on how to increase your calcium intake, make an appointment with a physician at Health One Family Medicine.

Reference:

  1. National Institutes of Health: Calcium

2. Oregon State University: Calcium

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