TIP # 1. Refrain from eating processed foods. Don't fool
yourself by believing supplements are the same quality as the vitamins and
minerals found in whole foods, or can make up for nutrient deficient meals.
Most processed foods, whether served at home or in a restaurant,
are highly salted, overly sweetened, cholesterol laden, and contain empty
calories that leave you robbed of nourishment.
If you fill up on empty calories it leaves little room for
healthier food choices. Keep a food diary for a week to record what you
actually eat or don't eat. This can help you notice any elements that may be
missing.
TIP #2. Make it a habit to drink plenty of water. It's key to stay hydrated, and helps your body absorb minerals including calcium.
Adding mineral water to a beverage repertoire may be especially helpful to vegans and seniors with lactose intolerance.
TIP #3. Select and prepare calcium rich leafy
greens including collard greens, kale, mustard greens, Chinese/Napa cabbage, kelp, and broccoli.
Many vegetables, especially bitter dark leafy greens and cruciferous vegetables, are rich in calcium. Arugula and Brussels sprouts are two of my favorites.
TIP #4. Almonds, macadamia, and pistachio nuts are good sources of calcium.
Poppy or sesame seeds are calcium rich, and can easily be added to breads, smoothies, salads,
and cooked foods, making them extremely versatile.
Oats, prunes, tempeh, black-eyed peas, okra, acorn squash, sweet potatoes, and calcium-set tofu are good sources as well.
TIP#5. Add romaine, dandelion greens, lentils, or white beans to your regular recipes to amp up calcium.
Drink calcium fortified nut, soy, or oat milk and soy or coconut yogurt for a refreshing mid-day snack.
Add depth to salads by including thin strips of kale, collards, or bok choy to the greens you usually use for tossed salads.
TIP #6. Practice making at least one new calcium rich plant-based recipe from a cookbook, an online tutorial, or attend a cooking class.
TIP #7. Do weight bearing
exercises to help maintain or build bone mass. Exercise keeps you limber and
your bones strong, two components of a happy, healthy life.
Even meditative exercises like swimming, yoga, or walking in nature improve mood and
works to keep skeletal muscles and bones flexible and in good working order.
Exercise gets your blood flowing and can motivate you to eat more mindfully.
Get your dose of vitamin D from sunlight as you walk outdoors. Vitamin D helps your body absorb calcium.
Just think, when you eat healthy foods and stay active, you're working to prevent rather than cure what can be debilitating conditions.
Speak with your health care providers before beginning any new health or wellness practice. This post is intended for information and entertainment only and is not offered as medical advice.
Here are a few
parting thoughts.
Move forward with your calcium eating inventory, because
every action adds up.
Start today!
Be your own health advocate and make the next right choice about
what, where, and how much calcium you eat.
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