

Getting Enough Calcium

Calcium is one of the most important minerals you can get. It is an absolute necessity for keeping your bones strong, and if you don’t get enough of it when you’re younger, you’ll find that you have a lot more issues as you age. Most adults need to have at least 1,000 mg of calcium a day, and women really need more. One glass of milk is around 300 mg, so it’s important to drink at least four of these a day if possible. Of course, there are other ways of getting calcium, such as eating cheese and ice cream, but milk remains the most effective.

How can you get more calcium into your body? Here are a few quick tips.

• Stop drinking soda. Soda actually increases the amount of phosphate in your blood, which can actually draw calcium out of your bones and make it harder for the body to absorb more calcium.

• Vitamin D is necessary for the body to absorb and use calcium, so if you don’t have enough vitamin D in your system, you may not be getting enough calcium. 

• If you don’t like milk or are lactose intolerant, there are a couple of options. You can eat beans, which besides being high in calcium are also high in protein. Canned salmon is another option, plus it gives you a good amount of omega-3 fatty acids. Oatmeal is yet another good source of calcium for those who can’t have milk products.

• Don’t forget to eat some nuts! Brazil nuts and almonds are another good source of calcium. You can get about 100 mg of calcium for every serving of nuts you eat.


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