Top Ways To Incorporate Calcium Into Your Diet
- Yash Lakhan
Updated : March 17, 2023 17:03 IST
For the growth and maintenance of strong bones, calcium-rich diets are crucial. Moreover, it is essential for preserving regular cell activity. Your body needs calcium to support appropriate hormone and blood pressure levels, muscle and neuron function, and cell-to-cell communication.
Your body has a tremendous amount of calcium. Most of this mineral is retained in your bones and teeth. The remaining 1% is found in your soft tissues and blood. For the growth and maintenance of strong bones, calcium-rich diets are crucial. Moreover, it is essential for preserving regular cell activity. Your body needs calcium to support appropriate hormone and blood pressure levels, muscle and neuron function, and cell-to-cell communication. Calcium is required for almost all bodily functions. The body is unable to manufacture calcium. For calcium to be efficiently absorbed by your body, both your diet and supplements must include calcium. Moreover, a number of medications, notably antacids, include calcium.
The following are some great ways to add calcium to your diet:
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Smoothies are a great option for a quick breakfast or post-workout snack. Increasing your consumption of calcium, vitamin C, and protein by using non-fat milk, yoghurt, and fresh or frozen fruit. But watch out for some of those commercial smoothies out there in the market currently that might have additives and preservatives.
Go For Protein-Rich Foods
Certain proteins are high in calcium, like tofu with calcium sulphate added and canned fish with bones. To determine which foods will give you your recommended daily intake of calcium, you may need to carefully study the labels.
Green Veggies And Fortified Juices
Broccoli and leafy greens are great sources of calcium. Fruits often don't contain a lot of calcium, although certain juices do. This indicates that calcium is added by the manufacturer to the product. Compared to a glass of milk, fortified orange juice can offer more calcium.
Opt For Soy Milk
Soy milk is fortified with calcium in addition to the other minerals found in milk, such as vitamins A and D, like other juices. Use it in baked products like banana chocolate chip muffins, smoothies, cereal, and even cereal.
Eat Sardines And Canned Salmon
Salmon and sardines in cans are excellent sources of calcium due to the fact that their bones are edible. Furthermore, by offering high-quality protein and omega-3 fatty acids, these oily fish can help keep your heart, brain, and skin healthy. Smaller fish, like sardines, have minimal levels of mercury, despite the fact that seafood may contain it. Moreover, selenium, a mineral that can prevent and reverse mercury damage, is present in both high and low concentrations in sardines and salmon.