How to Get Enough Calcium in Your Diet

 In Health

In your quest to adopt a healthier lifestyle, you’ve likely decided to modify your diet. After all, what you consume plays a major role in how you look and feel. Therefore, it makes sense to eat nutritious foods for breakfast, lunch, and dinner.     

However, in trying to follow a balanced diet, it is not uncommon to run into roadblocks. There are several vitamins, minerals, and other nutrients that contribute to your health and overall well-being. Planning your meals so you get all the nourishment your body needs is tough.    

One of the biggest challenges?

Getting enough calcium.

Depending on your personal preferences and dietary restrictions, you may be struggling with how to get enough calcium every day. And considering how important this mineral is to your health, it’s a challenge you definitely need to overcome… 

The Importance of Getting Enough Calcium

As you know, calcium is one of the most important minerals for health. It plays a major role in many of your body’s functions.

For example…

  • It builds strong bones and teeth.
  • It assists in circulating blood.
  • It allows muscles to contract and relax.
  • It helps carry messages from your brain.
  • It may lower the risk of certain cancers. [1]
  • It regulates the beating of the heart.

That’s why learning how to get enough calcium in your diet is so important. 

Since your body cannot produce calcium on its own, you need to be sure you are taking in enough from the foods you eat and the supplements you take. Otherwise, your body will steal calcium from your bones, which decreases your bone mass and increases your risk for osteoporosis.  

Further, low calcium levels can lead to other health issues, such as high blood pressure or muscle spasms. 

Seven Tips on How to Get Enough Calcium

First, it’s worth noting that there is some conflicting information in current publication resources regarding the amount of calcium you should consume every day. 

  • Some sources claim that men and women should get between 1,000 mg and 2,500 mg of calcium each day, depending on their age. [2]
  • Others state that adults should get roughly 500 mg to 700 mg each day. [3]

As with anything else related to your health, it is best to consult your physician to determine the right amount for your particular needs. 

However, if you are still concerned about how to get enough calcium in your diet, the following tips may help.

1) Limit the Amount of Caffeine and Alcohol You Consume

Caffeine and alcohol should be consumed in moderation, as each can have negative effects on your health. However, if you want to be sure you are getting enough calcium, you should be especially careful to limit your intake of these substances.

Why?

Because they can inhibit calcium absorption in the body. Studies have shown that excessive caffeine and alcohol consumption can cause bone loss. To avoid putting yourself at risk for osteoporosis, it is best to drink less of these beverages.  

2) Make Sure You’re Getting Enough Vitamin D

Although understanding how to get enough calcium in your diet is crucial to good health, there’s another aspect to it: getting enough vitamin D.

You see, there’s a strong relationship between vitamin D and calcium. Without vitamin D, your body isn’t able to absorb the calcium you take in. These nutrients work together to protect your bones throughout your lifetime. 

Even if you increase your calcium intake, it may not make a difference if you’re not also getting a sufficient amount of vitamin D.    

Fortunately, you can improve calcium absorption by boosting vitamin D through…

  • Exposure to sunlight
  • Vitamin D-rich foods such as egg yolks
  • Supplements

3) Include Dairy in Your Meals

One of the most highly recommended tactics in getting enough calcium is to include more dairy in your meals. As dairy products are naturally high in calcium, you should aim to consume milk, cheese, and yogurt regularly. 

If you happen to be lactose intolerant, there are some ways you can consume dairy without suffering digestive issues. For example, cheeses such as muenster and provolone contain lower levels of lactose. Additionally, there are several lactose-free milk and yogurt products on the market.   

4) Add More Fish to Your Diet

Fish not only provides you with a great source of omega-3 fatty acids and other nutrients, but also offers a hefty dose of calcium. As an added bonus, many types of fish contain high levels of vitamin D, which—as mentioned previously—is necessary for calcium absorption. 

So, what kind of fish should you be adding to your diet?

Here are a few recommendations:

  • Sardines
  • Salmon
  • Tuna
  • Trout
  • Anchovies

5) Eat Plenty of Dark Leafy Greens

Another method of ensuring that you are getting enough calcium is to eat plenty of dark leafy greens such as collard greens, spinach, kale, turnips, bok choy, broccoli, and mustard greens. 

These veggies naturally contain a wide assortment of vitamins and nutrients, including calcium. To fit them into your diet, try making a salad for lunch or cook a serving for dinner.

6) Snack on Calcium-Rich Nuts and Seeds

In between meals, it is important to make smart snacking choices. And if you’re wondering about how to get enough calcium, you can opt to snack on any number of calcium-rich nuts and seeds. 

For example, you can create your own mix containing…

  • Almonds
  • Brazil nuts
  • Hazelnuts
  • Walnuts
  • Pistachios

Additionally, you can sprinkle sesame seeds, poppy seeds, chia seeds, or flax seeds over a whole wheat bagel or piece of toast with your favorite spread. 

7) Consider Adding a Supplement to Your Daily Regimen

In learning about how to get enough calcium from your diet, you may be wondering if there is anything you can do beyond eating the recommended foods.  

There is!

You can add a supplement to your daily regimen to round out your diet and ensure that you’re getting enough calcium each day. 

One supplement you should consider is Dead Sea Moringa. As with many other dark leafy greens, moringa contains a high concentration of calcium. Further, the plants we use to produce our supplements are grown in the mineral-rich soil of the Dead Sea region, boosting their overall nutrient effectiveness. 

 

In Summary…

Calcium is a mineral that is vital to your overall health and well-being, so if you are struggling with how to get enough calcium into your diet, use the tips above as a guide. 

And remember, if you find it difficult to get all the calcium you need through the food you eat, consider adding a supplement such as Dead Sea Moringa to your daily regimen!  

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682267/

[2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

[3] https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need

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