How to Eat More Calcium

Dairy products are not the only source of calcium and, according to some experts, possibly not even the best source.

Difficulty: Easy

Instructions

Things You'll Need:

• Almonds
• Beans
• Cheeses
• Fish
• Milk
• Tofu
• Yogurt
• Beans
• leafy, green vegetables

1. Eat vegetables such as mustard greens, bok choy, okra, collard greens, broccoli, acorn squash, spinach and turnips.

2. Add dried figs and lima, kidney and navy beans to your diet.

3. Drink calcium-fortified soy milk or regular milk.

4. Eat calcium-fortified tofu.

5. Eat fish. Sardines with the bones and canned pink salmon with bones are excellent calcium sources.

6. Add nuts to your diet. Some seeds are also good sources of calcium.

7. Drink calcium-fortified orange juice.

8. Eat dairy products such as yogurt and cheese.

9. Add 1 or 2 tbsp. of blackstrap molasses to hot water and drink it.

10. Make sure you get enough vitamin D, which facilitates calcium absorption.

11. Decrease your protein intake if your diet is based primarily on meat and dairy products.

12. Curtail caffeine, alcohol and salt intake; they inhibit calcium absorption.

Tips & Warnings

• Vitamin D is found in fortified milk or, more naturally, from the sun. Get 15 to 20 minutes of sunshine on your face or hands, three times a week.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[CBeatrix]

on 5/26/2009 The problem is with not how much Calcium we eat, but how much we absorb! If someone is consuming too much Calcium, but not enough vitamin C, D (from sunshine) and Magnesium, for example, the Calcium will be deposited in the tissues, where they'll cause problems. While milk has Calcium, it's not really absorbable for humans. It's for cows! All dairy products create lots of mucus in the system that actually hinder absorption. Soymilk is very processed and has impact on the hormone system, especially for men. Only fermented soy should be eaten for health.

on 11/22/2005 Availble in Asian food stores in plastic packages, ready-to eat dried anchovies are tiny dried fish with bones in. A snack food in Asia. A great source of calcium.