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  • Writer's picture Sammii Koch

Protect Your Bones: Discover the Sources of Calcium to Keep Your Bones Strong and Healthy!


What happens if you don't get enough Calcium in your diet?

We all know that calcium is an essential mineral for keeping our bones strong and healthy. But did you know that if you don’t get enough calcium in your diet, your body will start to draw calcium from your bones in order to use it for hormones, muscles, nerves, and other vital functions? Over time, this can lead to weak bones, and even osteoporosis.


Fortunately, there are plenty of sources of calcium that you can incorporate into your diet. These include yogurt, milk, canned salmon/tuna with bones, fortified soy milk, fortified cereals, orange juice, tofu made with calcium sulfate, cottage cheese, hard cheeses, and leafy greens. While leafy greens do contain calcium, it is not as much as other sources, and it is also poorly absorbed.


Adding more calcium-rich foods to your diet is an easy and delicious way to ensure you’re getting enough of this essential mineral. You can do this by including regular milk or a calcium fortified plant-based milk on your cereal, or adding a hard cheese to your sandwich. You can even get creative by making your own calcium-rich recipes, like a spinach and feta omelette or a salmon and kale salad.


If you are relying on plant-based milk alternatives, make sure you are choosing one fortified with calcium; at least 100mg per 100mL. I also recommend shaking the milk container up every time before pouring, as the calcium will settle to the bottom.


As we age, getting enough calcium becomes even more important, especially for women post menopause due to hormone changes in our bodies. Aim for 3-4 serves of dairy foods every day, or calcium rich alternatives. For reference, 1 serve would be 1 cup of milk, 200g or yoghurt or 40g of cheese.


Getting enough calcium in your diet is key for keeping your bones strong and healthy. And adding more calcium-rich foods to your meals is a simple and delicious way to do it. So make sure you get your daily dose of this essential mineral!


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