Has milk done your body good? Believe it or not, this outdated but catchy ad campaign spoke the truth. Milk is high in calcium, and calcium is one of the most essential nutrients that your body needs. In addition to strengthening bones and fortifying teeth, calcium fights blood clots, supports muscles, triggers the release of hormones, and helps maintain a healthy beating heart.
Despite the benefits that milks offers your body, eating a bowl of cereal for breakfast does not provide optimal levels of calcium absorption. Failing to pay attention to your daily calcium intake may not result in any problems now, but as you age issues will arise. The main concern pertaining to poor calcium consumption is bone health, osteoporosis disease in particular.
The good news is that you can keep your bones lively and limber by choosing foods that are high in calcium. The even better news is that there’s a variety of vitamin-rich food items that will boost your bones.
Eat your way to better bones by learning the list below:
Not only do beans come in all shapes and sizes, but they are chock-full of protein and calcium. They fill you up without filling you out.
All natural orange juice is a-okay at providing your body with calcium, but so are other juicy citrus fruits like lemons and grapefruit.
Low-fat dairy products including milk, yogurt, cottage cheese, frozen yogurt, and a number of different gourmet cheeses, are excellent sources of calcium and vitamin D, which helps with the absorption process. Surprisingly, even though Greek yogurt is packed with protein, it contains less calcium so keep that in mind.
Salmon, tuna, and even sardines are the best fish types for better bones, due to the high amounts of calcium and vitamin D.
Fresh spinach, collared greens, kale, and other leafy vegetables will feed you ideal amounts of calcium. Plus, you can eat it so many different ways, whether it’s raw, cooked, or masked inside a fruit protein smoothie.
In moderation, olive and flaxseed oil are great sources of healthy fat that will actually benefit your entire body, from your brain to your bones.
All varieties of tree nuts are smart snack choices, but some are better than others. In the case of calcium supply, almonds are the best. They’re also well-known for being heart-healthy and delicious.
A meatless and dairy-free food product that is jam-packed with calcium goodness is tofu, which is made from vitamin-rich soybeans.
Beware of These Bad for the Bones Foods:
Similarly to other various health problems, over-consumption of alcohol is damaging to your body, including your bones.
When your body consumes caffeine, it interferes with calcium absorption. If your daily caffeine intake is on the higher end of the spectrum, just make sure to counter it with more calcium.
The reason why salt has a negative effect on bone health is because the more sodium you take in, the more calcium you lose. Just be smart with the saltshaker.
About the Author
Kaity is the Online Community Director for Tenet Florida Physician Services, an online hospital directory with a top-tier network of doctors and medical specialists. Miss Nakagoshi obtained two bachelor’s degrees from the University of South Florida and is a native to the “Sunshine State.” She enjoys hot yoga, online shopping, Sunday brunch, college football, hair bows and headbands, playing golf, and eating endless amounts of chips and salsa.