Gloss How-To: Get More Calcium

The Huffington Post said it best when they reported that calcium is a tricky beast.  Most of us have been warned by our doctors that not absorbing enough calcium can lead to osteoporosis – a condition that affects our bone health – later in life, but what they don’t tell us is how difficult it can be to meet the recommended daily amount of calcium that we need.

Dairy products often provide the most calcium, however that is often not an option for women with dairy allergies and intolerance or other dietary restrictions that prohibit consumption of animal byproducts, such as veganism. Other food sources of calcium include: almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu.

If you’re set on incorporating more calcium into your diet, here are some of the tips and tricks I use to sneak the popular mineral into my meals and snacks.

Tip #1 – Choose dairy: If you’re an omnivore and your body tolerates lactose, you can consume dairy primarily by consuming low-fat milk, cheese and yogurt.  I like Stonyfield Organic Yogurt, especially the French Vanilla flavor. Adding milk to your coffee and morning cereal or oatmeal can help you jump start your day with a dose.

Tip #2 – Start supplementing: If you find it difficult to get enough calcium from your diet, the Mayo Clinic suggests taking calcium supplements. Before you pop pills or vitamins, talk to your doctor about other medications you might be taking that can interact with calcium supplements.

Tip #3 – Eat your greens: Two of my favorite vegetables just happen to be kale and broccoli, which have 179 and 94g. calcium per serving, respectively. If you think you don’t like leafy green veggies, try them again. On my recipe blog, I have baked rigatoni with kale and shrimp, kale and avocado quesadillas that might change your mind.

Tip #4 – Watch your diet: Studies have shown that eating excessive amounts of protein (such as in the diets of professional athletes and weight lifters) can actually deplete your body from the calcium in your bones. Consuming larger-than-normal amounts of caffeine, salt and carbonated beverages can have a similar effect, so indulge in moderation.

(Photo Credit: Google Images)