How to Get Enough Calcium in Your Diet

Have you ever wondered if you’re getting enough nutrients, such as calcium, in your daily diet? Your calcium intake affects the health of your hair, skin, nails, teeth, and muscles, as well as the strength of your bones. 

If you’re calcium deficient, here are a few ways to get more calcium in your diet. 

Eat Green Vegetables

First, there are many green vegetables that you can eat that are great sources of calcium. Spinach and kale are both strong sources of calcium, and they’re easy to work into many different meals. Green beans, broccoli, okra, bok choy, beet greens, and other vegetables will also provide you with a good amount of calcium when you eat them. 

Collard greens and turnip greens are also great sources of calcium that you can add to your diet. You can even use a calcium calculator to see how much calcium is contained in a serving of a certain kind of green vegetable. These vegetables will also have other vitamins and nutrients that will fortify and benefit your physical and mental health. 

Drink Milk

Next, if you’re trying to increase your calcium intake, try to drink more milk. Milk is one of the best sources of calcium. You can drink milk plain or add it to many different sauces, soups, and dishes. If you’re lactose intolerant, you should still be drinking milk that won’t aggravate your symptoms. 

Soy and almond milk are calcium-fortified, making them a great option if you’re lactose intolerant. You can even double up on your calcium intake in one of the most classic breakfast meals, cereal. Many types of cereal are calcium-fortified, so when you combine them with calcium-loaded milk, you’ll be getting a good amount of your daily calcium intake.

Eat Low-Fat Dairy Products

In addition to drinking types of milk, you can also eat low-fat or no-fat dairy products to get more calcium in your diet. Many dairy products are great sources of calcium, such as yogurt, cheese, tofu, and more. You can easily snack on these sources of calcium by making a cheese platter, a Greek yogurt bowl, or a tofu dish. Choosing low-fat or no-fat dairy products can help you to reap the benefits of eating good sources of calcium without loading your body with unnecessary fat. 

Remember, when you’re calcium deficient, your skin, bones, hair, and teeth will be weakened. You might also suffer from seizures as your body isn’t able to manage muscle contractions. Make sure you have green vegetables, milk, and dairy products in your diet, as well as other good sources of calcium to promote your best health.

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