Calcium is not new on our health radar. By now, we’re all up to speed on the mineral’s impact on our bone density. But as doctors look more closely at what other benefits calcium has on the body, we need to take this mineral seriously. It helps to maintain proper muscle function, aids weight loss, and carries the capacity to prevent serious illnesses, cancer included. Incorporate the expert-driven advice here, and you’ll work enough calcium into your diet to get stronger, fitter and fortified!
1. Quit cluster eating, think longer term
If your usual MO is to cover your calcium needs at breakfast with a bowl of cereal and milk, some yogurt, and a latte, you’re not actually in the clear to check the mineral off your list. Your body can absorb only 500 mg at a time. So instead of consuming it in one big cluster at a single meal, eat three to four 300 mg to 500 mg servings of calcium throughout the day.
2. Think outside the milk carton
Many greens are high in calcium, which gives you a lot more options in your quest for more calcium. But at the same time, you’ll want to be selective, because your body can absorb the mineral only from certain types of these veggies. Take kale: though it has less calcium per serving than spinach, your body takes in 49 percent of the nutrient, compared with a measly 5 percent from spinach, the American Journal of Clinical Nutrition reports. Other calcium-rich greens that your body easily absorb include Bok Choy and Chinese cabbage.
3. Recruit some backup players
Aim to get 1,000 UY of vitamin D and 25 grams of fiber daily, and you’ll help your body take in calcium more efficiently. Vitamin D acts like a regulator, managing the calcium levels in your blood and distributing it to your bones. Fiber promotes the growth of healthy gut bacteria, which in turn might help increase calcium absorption. Hit the target amounts from food (Vitamin D is found in oily fish like salmon; fiber, in legumes and cruciferous vegetables).
4. Remember: Less is more
Some days it may be impossible to get enough calcium from food (if you’re travelling, say) and that’s the one time when supplements can help. But go easy because overdoing it can potentially lead to health problems. If you’re not getting three servings of calcium a day through food, take one 300mg supplement for every serving you miss.