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Step 1
Consume dairy products throughout the day. If you don’t enjoy drinking milk, you can supplement your diet with 1 oz. of cheese at meals or for a snack. Tofu provides a good source of calcium and don’t forget yogurt, which provides calcium in a highly absorbable form.
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Step 2
Snack on raisins, figs and almonds for a nutritious treat that will supplement your calcium intake. Toss a handful of slivered almonds on your salad and sprinkle a few raisins on your breakfast cereal. In addition to tasting good, calcium in its natural food form is more easily absorbed by your body.
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Step 3
Serve plenty of dark green leafy vegetable varieties, either in salad form or cooked for a delicious, calcium-rich side dish. Steamed spinach, beet greens and kale top the list for calcium content.
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Step 4
Take smaller doses of calcium throughout the day instead of one high dose in the morning. Your body only absorbs 500 mg of calcium at a time. In addition, purchase a calcium supplement that includes Vitamin D, a necessary element for the absorption of calcium in the body.
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Step 5
Treat a calcium deficiency by beginning a weight-bearing exercise program. Consult your doctor before you start. Walk quickly, climb stairs or lift weights to increase your bone density and reduce the risk of osteoporosis or brittle bone disease.
