Calcium is an essential mineral, providing important support to maintain strong bones and teeth, enhance muscle function, and facilitate nerve transmission. Although we know its significance, many struggle to get adequate amounts of calcium in their diets. Here, we have come up with several creative and delicious ways that will help increase calcium intake.
Dairy, the Old Reliable
When we think of calcium-rich foods, the first thought that usually comes to mind is dairy. Milk, cheese and yogurt all offer great sources of the essential mineral that’s so beneficial in daily diet. But don’t assume all dairy has equal calcium benefits. For added calcium try Greek yogurt or cheddar cheese slices, and lactose-free milk or cheese may still offer options that won’t leave lactose-intolerant people feeling left out.
Organic Bone Broth
Another surprisingly overlooked source of calcium is organic bone broth. Not only is it packed full of the mineral, but other important elements like magnesium and phosphorus also work to support bone health in an integrated fashion. To maximize calcium intake, make sure that you purchase only the best organic bone broth and use them regularly in soups, stews and sauces.
Leafy Greens Are Your New Best Friend
Who knew getting enough calcium was as simple as eating salad? Leafy greens like kale, spinach and collard greens provide not only nutritional support but also rich plant-based calcium sources. Use them in smoothies, soups or even as crunchy healthy chips. Soon you’ll feel like Popeye himself.
Nuts and Seeds Are Power Packed
Don’t be fooled by their size: Nuts and seeds pack an impressive calcium punch. Almonds, chia seeds and sesame seeds are among the top contenders when it comes to calcium-rich snacks. Whether sprinkled over breakfast cereal, blended into smoothies or enjoyed as standalone snacks these micro titans will easily increase your calcium intake effortlessly.
Seafood Delights
You will be delighted to know that certain varieties of fish contain impressive levels of calcium. Sardines with soft bones as well as canned salmon offer impressive calcium amounts. Serve these delectable delights over whole-grain crackers or add them into salads for a nutritious meal.
Legumes and Pulses
Beans, lentils, and chickpeas are excellent sources of both protein and calcium. Add them into your diet through soups, stews, bean salads or wraps and tacos as a great way to add an additional calcium boost.
Supplementing Smartly
Sometimes dietary adjustments alone may not be enough for those with specific dietary restrictions or health conditions, and calcium supplements could be an ideal solution. Before beginning any supplementation regimen it’s important to consult with a healthcare professional and tailor it specifically to your individual needs in order to avoid taking too much calcium and risking adverse side effects.
Conclusion
Getting your daily calcium needs shouldn’t be an unpleasant chore. With such an array of options ranging from traditional dairy to leafy greens and broths, you have plenty of freedom in how and when you consume calcium. So, be creative and make calcium consumption part of your everyday routine that tastes delicious.
