Calcium is the foundation of skeletal health. It provides the framework for bones and teeth. Beyond structural support, this mineral has several other functions within the body. According to the National Institutes of Health (NIH), calcium plays a vital role in facilitating muscle movement, nerve transmission, blood circulation, and hormone regulation. Vitamin D acts as a facilitator, which aids in calcium absorption, and emphasises the interconnectedness of nutrients in maintaining good health.
Dealing with calcium deficiency involves a shift in lifestyle, affecting both your diet and daily habits.
Here are 7 foods and lifestyle changes that can enhance your calcium levels:
How ‘dairy’ you: Don’t you dare miss out on your dairy products including milk, yoghurt, and cheese. These products are rich sources of calcium, with one cup of milk providing about 300 mg, approximately one-third of the recommended daily intake for adults. The calcium in dairy is highly bioavailable, meaning it is easily absorbed by the body.
The green power: From collard greens, to kale and spinach, eating greens is your ticket to good health and good calcium intake. Despite containing oxalates, which can inhibit calcium absorption, leafy greens are still valuable sources of calcium. Cooking these greens can help reduce oxalate levels, enhancing calcium absorption.
Vegan options: For those looking for plant-based options, fortified soy or almond milk are good alternatives. These are often fortified with calcium and other nutrients, making them suitable options if you are lactose intolerant or prefer a vegan diet. Always check labels to ensure adequate calcium content.
Canned fish with bones: Canned fish, particularly those with bones, are excellent sources of calcium. Consuming the bones, which are soft and edible, further boosts calcium intake. Additionally, fish like salmon provide omega-3 fatty acids, which is also beneficial for heart health.
Calcium boosters: Calcium supplements can be beneficial if you struggle to obtain sufficient calcium from your diet alone. However, it is important to consult with your doctor before starting supplementation, as excessive calcium intake can lead to adverse effects such as kidney stones or cardiovascular issues.
Sun-kissed strength: To fight calcium deficiency, you also need to have sufficient vitamin D. It is essential for calcium absorption and utilisation. Spending time outdoors in sunlight, consuming vitamin D-fortified foods, or taking supplements can help maintain maximum vitamin D levels, and also enhance calcium absorption and bone health.
Move your body: Physical activity is good for stronger bones. Weight-bearing exercises, such as walking, jogging, or resistance training, stimulate bone formation and help maintain bone density. Engaging in these exercises daily, can complement dietary calcium intake, and reduce the risk of osteoporosis and fractures.
Always consult a doctor for personalised recommendations and guidance that are tailored to your specific needs.
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