Calcium is an important mineral for ensure we have strong and healthy bones. A majority of our body’s calcium is stored in our bones. However, when we don’t get enough calcium, the body will take any stored calcium (from our bones) to other parts of our body. Since our bodies cannot produce calcium on its own, we need to make sure that the foods that we consume are high and rich in calcium.
A calcium deficiency can affect people of all ages from infants, teenagers to adults. Not getting enough calcium particularly affects us in our golden years as it can lead to bones health related diseases such as hypocalcemia, osteopenia or osteoporosis. Although often times calcium deficiency diseases can be treated or reversed, it is not worth taking the risk while it can be easily prevented. Treating a calcium deficiency can simply be treated by increasing our intake of calcium. The most safest and easiest way of doing this is through our diets. Some common (and not so common foods) that are rich in calcium include:
- Dairy products (milk, cheese)
- Leafy greens (spinach, kale)
- Nuts (almonds)
- Fish (salmon, tuna)
Calcium works together with vitamin D in protecting your bones and body from falls and fractures. While calcium protects the bones, vitamin D helps the body to absorb the necessary calcium. I am sure you have heard about getting vitamin D from the sun. But, you can also get the necessary vitamin D through foods such as:
- Egg yolks
- Beef liver
- Fatty fish including: tuna, salmon and mackerel.
- Foods fortified with vitamin D.
Ensuring we get enough vitamin and calcium plays a big role in prevention of osteoporosis and other related diseases. Wondering where and how to get calcium-rich food or recipes to include in your diet? Well, if you haven’t already, I encourage you to do my 5-day Calcium-Rich Salad Challenge. Here I have provided a FREE workbook and sample salad recipes made with calcium-rich ingredients. Everything is delivered right to your email. All you have to do is to just sign up here!
If you want more recipe ideas on how much to increase your calcium intake, try out my Bone Health Recipe Guide. Here I have provided 20+ recipes that utilize calcium-rich ingredients to support the health of your bones and those around you. My Bone Health Recipe Guide is available for purchase here!
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