Calcium plays an important role in healthy teeth and bones. It is also important for the health and functioning of muscle tissue and nerves as well as regulates the acid balance in the blood.
How To Increase Calcium Intake Naturally – The Best Tips:
The body has more calcium than other minerals. Almost 99% of it is stored in the teeth and bones. The other 1% is stored in the blood, muscles as well as other tissues. The amount of calcium that you need will depend on the sex and age. The recommended dietary allowance according to the age is:
0-6 months: 200mg per day
7-12 months: 260mg per day
1-3 years old: 700mg per day
4-8 years old: 1,000mg per day
9-18 years old: 1,300mg per day
19-50 years old: 1,000mg per day
51-70 years old: 1,000mg per day (male), and 1,200mg per day (female)
over 71 years old: 1,200mg per day
A calcium deficiency can cause weakening and thinning of the bones and osteoporosis. Other symptoms are memory loss, muscle spasms, depression, tingling sensations in hands and feet. In fact, most people do not get enough this nutrient in their daily diet.
In this article today, I would like to reveal some of the best tips on some tips on how to increase calcium intake naturally in details, so you should keep your head on the following interesting health facts. These best and most effective tips that can help you increase calcium intake we would like to introduce in the article today and all of you will have a chance to learn from us are:
1. Enjoy Early Morning Sunlight
This is the first out of the best tips on how to increase calcium intake at home that I would like to reveal in this entire article and want you and my other readers to know and follow them for good!
As you know that vitamin D will help the body a lot in absorbing calcium and then regulate the amounts of calcium in the blood. You should get 200- 400 international units of vitamin D per day.
Your body creates vitamin D when it is exposed to the sun. Therefore, you need to make sure to expose the body to early morning sunlight for about 10-15 minutes daily.
Remember not to use sunscreen. Also, remember to avoid direct sunlight between 10 am and 4 pm. Choose proper skin protection when being in the sun during these peak hours.
Taking vitamin D through early morning sunlight is actually great, o try it out!
2. Eat Calcium-Rich Foods And Vitamin D-Rich Foods
In order to increase the calcium intake, you need to add more calcium-rich foods to your diet. Many foods include a good amount of calcium and other essential minerals. Calcium-rich foods are good for increasing calcium intake in the body because they include high calcium absorbability.
In addition to taking vitamin D through sun exposure, you have to try to eat vitamin D-rich foods. You need to get 600 international units of vitamin D daily. Some of the foods rich in vitamin D are fortified milk, fatty fish, cheese, liver, butter, eggs, shrimp, and oysters. You can also take vitamin D supplement after seeing the doctor.
3. Eat Magnesium-Rich Foods
Magnesium is a nutrient needed for calcium absorption. If you do not get enough magnesium, you may have a calcium deficiency. This is because the body is not good at making magnesium, it is important to add magnesium-rich foods to the diet. Some of the good sources of magnesium are turnips, summer squash, spinach, broccoli, avocados, whole grains, almonds and pumpkin seeds.
This is, in fact, one of the best tips on how to increase calcium intake at home, that people should know and follow to deal with calcium deficiency.
4. Eat Sesame Seeds
This is also a wonderful natural ingrediets that can help people a lot in increasing calcium intake naturally without leading to any side effect.
These white seeds are very rich in calcium and other important minerals and vitamins. Raw sesame seeds have almost 1000mg of calcium for 100g of serving. Tahini butter, a sesame seed-based nut butter, includes 426mg per 100g of serving. Eating them can help reduce inflammation, lower blood pressure, and even fight against cancers and other diseases.
In fact, this is also among the best tips on how to increase calcium intake at home, so people should try to add more of this food into the daily diet to get healthy and strong bones.
5. Eat Dark Leafy Greens
Getting the calcium from dark leafy vegetables is a good health choice. Spinach is very high in calcium, with about 56mg of calcium per cup of spinach. A 100g serving of collards has a 145mg of calcium. Besides, some other leafy green vegetables are bok choy, broccoli, cabbage, etc.
This is in brief one of the best tips on how to increase calcium intake, so you should not look down, but try to follow by adding dark leafy greens to the daily diet and enjoy healthy bones.
6. Eat Oranges
A cup of freshly-squeezed orange juice provides approximately 72mg of calcium. Apart from vitamin C, which will improve the calcium amount your body absorbs, oranges are also a good source of potassium, beta carotene and vitamin A. Enjoy this fruit as a snack, or use its flavor to brighten up dishes. In moderation, this fruit juice is a good pairing for morning eggs or pancakes.
This is actually also one out of the best tips on how to increase calcium intake naturally, so a lot of people in the world have been making use to deal with calcium deficiency.
7. Eat Beans
Another out of the best tips on how to increase calcium intake that I would like to reveal in this entire article and want you and my other readers to learn and remember to follow is that eating beans can help to increase calcium intake naturally.
A lot of common beans are rich in calcium. Many white beans are rich in calcium and iron. Most of them have nearly 175mg of calcium for serving. Add them to a pasta with veggies. Winged beans have 442mg of calcium for 100mg of serving. Navy beans are a good source of calcium, with about 127mg per cup of beans.
Continue reading this entire article to discover other tips on how to increase calcium intake at home!
8. Eat Fruits And Nuts
This is also one of the best tips on how to increase calcium intake at home that people should know and make use for good, especially those struggling with calcium deficiency. Eating a diet full of fruits is a great idea, but it also enhances the calcium absorption. When the body digests and metabolizes fruits, the body will produce bicarbonate, which will reduce the calcium loss.
Besides, a lot of dried fruits are rich in calcium, fiber, and antioxidants. Actually, eating 5 dried figs daily gives you 135mg of calcium. Eat them as a snack or turn them into a creamy jam. Almonds are also rich in calcium, with 266mg of calcium for 100g serving.
9. Eat Dried Herbs
Another one on the list of the best tips on how to increase calcium intake that I would like to reveal in the entire article today and want you and my other readers to know and consider eating more dried herbs if you are trying to deal with calcium deficiency.
In fact, adding dried herbs to the daily diet would increase the calcium intake. For example, dried savory spice includes 2132mg of calcium per 100g. Besides, there are some other dried herbs rich in calcium such as marjoram, dill, basil, thyme, poppy seed, oregano, sage, mint, celery seed, parsley and rosemary.
10. How To Increase Calcium Intake With Prunes And Raisins
Both of these fruits have a rich amount of calcium and boron. Boron helps to prevent your body from losing calcium by maximizing the activity of vitamin D and oestrogen in bones. This also means that in case you do not get enough boron, you are generally flushing calcium down the toilet.
Boron works by encouraging the body to create more oestrogen, which is good for people who are going through menopause. Decreased oestrogen levels can trigger increased activity of osteoclasts, which have been revealed to break down bone.
11. Drink Skim Milk
You do not need to consume milk to get more calcium. This is because the calcium containing in milk is nearly separate from the fat. This also means that skim fat, in fact, has a higher amount of calcium than full-fat milk. Therefore, opt for skim or non-fat milk in order to get more calcium.
In fact, this is among the most effective tips on how to increase calcium intake naturally, so people should try to drink more skim milk for good.
12. Eat Canned Salmon
In order to increase calcium intake, canned salmon is a good way to go. The bones in canned salmon hold all of the calcium, so they should be mashed up with the salmon meat to get all the benefits. The canning process will soften the bones, so they break apart easily and are indistinguishable when they are mixed in with the rest of the contents. Alternatively, for a boost of omega-3 fatty acids and calcium, try salmon cakes.
This is also a great one on the list of the most important tips on how to increase calcium intake at home that people should not look down, but learn and consider following this tip as soon as possible.
13. How To Increase Calcium Intake – Take A Daily Supplement
In order to meet the everyday requirement for calcium, you can consider taking a supplement. Calcium supplements are in different forms, such as capsules, tablets, chewable tablets, powders and liquids. The proper dosage will depend on the age and health condition. Therefore, you should not take a supplement but not seeing a doctor. Just try to take the supplements with healthy foods after a meal to get a better absorption. Avoid high daily amounts of calcium supplements, which can harm the heart and have negative effects on the body.
Do you know other tips on how to increase calcium intake at home? Continue to read this entire article, then follow these tips for good!
14. Quit Drinking Sodas
Soda includes diet soda, decaffeinated soda, can involve in calcium absorption. Therefore, it is better to avoid high intake of soda drinks. An excess of soda drinks can increase the phosphate levels in blood. This can take calcium from the bones & increase calcium excretion in the urine. The high phosphate levels can also prevent the calcium absorption. Sometimes, a cup of soda is fine, but excess consumption is not good.
15. Avoid High Sodium Intake
Consuming too much salt can lead to calcium loss. Therefore, when you want to increase the calcium level in the body, you should pay attention to the salt intake. High sodium intake can prevent the body from absorbing calcium. It actually leads to calcium excretion through the urine. This compels the body to consume calcium by zapping it from the teeth and bones. Instead of using salt, you should use spices and herbs to flavor your dishes. Additionally, avoid processed foods, which are rich in sodium.
16. Avoid Much Caffeine
Many people start the day with a cup of coffee. However, in case you get a calcium deficiency, you should quit the habit of using coffee. Caffeine leaches calcium from teeth and bones, zapping the strength. According to a study, everyday intake of 4 cups of coffee may lead to osteoporotic fractures, especially women who get low calcium intake.
Never drink more than two cups of coffee daily. To reduce the effects of caffeine, drink it with milk. It is better to drink green tea or other healthy herbal teas instead of your regular cup of coffee. Choose hot tea or decaffeinated iced tea.
17. Drink Alcohol In Moderation
In order to absorb calcium, you need vitamin D. In order to get this vitamin to its jobs, your liver has to convert this vitamin into its active form. However, drinking alcohol can involve in this process. Although it is not clear to know how much alcohol can affect the calcium levels, but moderation is the best way to maintain the ability to absorb calcium.
18. Sweat Less
This is the last but very important out of the best tips on how to increase calcium intake that I would like to reveal in this entire article and want you and my other readers to follow if they are dealing with calcium deficiency. We may lose 40mg of calcium daily through sweat. Exercise-enthusiasts naturally lose calcium a lot more. In case you are not willing to add calcium-rich foods to the diet to make up for the calcium amount you lose in sweat, you can try changing your routine to include exercises that you do not need to shed excess amounts of sweat.
Another thing that I want you and my other readers to do after reading this entire article and about the ways to increase the calcium intake is to spend time reading another article that reveals the signs and symptoms of calcium deficiency in human health – the 8 Signs And Symptoms Of Calcium Deficiency In Humans article. This is actually a great gathering of signs of symptoms of calcium deficiency, so people can read and know whether you are suffering from calcium deficiency. These signs and symptoms of calcium deficiency have already been found by many people in the world, so readers of VKool.com should read this recommended article and follow tips on how to increase calcium intake as soon as possible.
This is the list of 18 best tips on how to increase calcium intake naturally, that everyone who wants to know the ways to increase calcium intake at home, should read and remember for good. In fact, these tips have already supported a lot of people in the world in increasing calcium intake, so many people follow them. The wonderful tips are actually proven by science, so you should not worry when following these tips.
After reading this list of tips on how to increase calcium intake at home, if you feel that this list is very good for your current health condition and can also help other people around you who are dealing with calcium deficiency, you should share this list with them and simultaneously stimulate them to follow one or more of these tips for good. One more thing, as an author of VKool, I always want to know my readers’ opinion, so remember to leave your comments in the comment section below, I will reply you as soon as possible.
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