How You Get More Calcium In Your Diet?

How You Get More Calcium In Your Diet?

Calcium is indeed necessary and vital for both young and old people but it is very crucial component for children with growing bones. Calcium intake is no doubt helping to maintain healthy bone structure and muscle function so it’s always been a part for healthy diet plan. Those who follow poorly planned plant-based diets are at risk of certain nutrient deficiencies. Vegans need to make a conscious effort to consume foods that will replace nutrients that will have been lost through cutting certain foods. For example, cutting out diary may result in low calcium intake which will ultimately lead to increased risk of osteoporosis.

The recommended amount of calcium for adults aged 18 to 65 consume 700 to 1000 mg per day, and their main sources are yogurt, milk, cheese and dairy products.

Here we discussed about different ways how people get more calcium in their diet in order to avoid calcium deficiency.

1.Ensure you get enough vitamin D

Whether you are taking calcium from dairy or non-dairy foods, it’s also essential that you have enough vitamin D in your diet. Because some times our body cannot properly absorb calcium without the presence of vitamin D. It’s really helps to facilitate the production of the hormone calcitriol, which regulates the level of calcium in the body, facilitates the absorption of calcium from the intestines and slows down the rate at which calcium is excreted in your urine.Take mushrooms or tofu in your daily meal because they contain significant amount of vitamin D.

2.Avoid carbonated drinks

Carbonated drinks could interfere the body’s ability to absorb and retain calcium, these are extremely unhealthy. The phosphoric acid contained in many fizzy drinks may prevent the absorption of calcium from the stomach into the bloodstream, while sodium (found in many carbonated drinks) is believed to elevate the rate at which calcium is lost through your urine.

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3.Choose calcium-fortified foods

If you can’t eat dairy products, a good way to ensure you are still getting enough calcium in your diet is to supplement your diet with calcium-fortified foods and drinks. Aside from non-dairy milk alternatives, you can find items such as breakfast cereals and breakfast bars that have been fortified with calcium, all of which can help to increase your overall intake of the important mineral.

4.Taking calcium supplements

While there are plenty of non-dairy foods that can provide you with the recommended daily intake of calcium, if you are vegan or lactose intolerant it may be worth considering taking calcium supplements. There are many different types of calcium supplements which can help to make up for any gaps in your diet, however you should always consult your doctor before deciding to take a supplement, and if taken, ensure you take the advised amount in order to facilitate absorption.

5.Choose non-dairy foods high in calcium

There are many non-dairy foods which are high in calcium and when consumed, can provide with the recommended daily intake of calcium. For example, nuts are high in calcium, with almonds and hazel nuts believed to contain around 100 mg of calcium per serving, making them a great food to snack on throughout the day. Canned salmon is also a great source of calcium, as is oatmeal, which can be added to many of your meals, including your breakfast, to boost your calcium intake.

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