Calcium is a key nutrient in our bodies. It performs many important functions, the obvious being building strong bones. Not getting enough calcium can not only produces weaker bones, but breaks down the bones we already have. Most of the calcium we need comes from our diet, but when we don't get enough, our bodies start taking it from our bones, weakening them as time goes by. This causes more broken bones and tougher recovery. Therefore it is very important to get enough calcium and here are some ways to ensure that you do!
Add milk where you normally wouldn't. Dairy is a great source of calcium, and adding milk to things like soup, oatmeal, sauces, and smoothies when you might normally use water and give your calcium intake a boost.
Use green herbs and spices. Green, leafy plants and vegetables have a high concentration of calcium. This includes things like kale, parsley, collard greens, broccoli, and cabbage which can be added to any meal to increase calcium and taste!
Eat dark, leafy salads. The same idea as above but in greater amounts. Romaine hearts, arugula, butter lettuce, and mesclun will all have much higher calcium levels than lighter leafs like iceberg lettuce.
Take extra servings of vegetables. Again, green vegetables are a great source of calcium. Eat just a little extra of those asparagus, fresh green peas, broccoli, and cabbage.
Fish with bones. This one may take getting used to for some. Use canned fish or crustaceans with bones to top salads or make sandwiches. The bones are the key!
Beans and legumes. Add them to soups, stews, chili or use as the protein in your meal!
Oats. Rolled or steel cut oats in the morning can fill you up healthily and add some calcium to your diet.
Nuts and seeds. These are great things to snack on or use as flavor enhancer for oatmeal and salads.
Tea. Drink tea instead of coffee for that caffeine kick with a calcium punch.
Whole grains. Use whole grain breads, make whole grain pancakes, boil up some whole grain pasta. It's all good!
These foods are also high in other important nutrients as well, so not only will you be keeping your bones strong, but you're body running smoothly as well.