How to Increase Your Intake of Calcium

Most Americans do not get enough calcium in their diets. Calcium is an important nutrient that helps keep our bones and teeth healthy, and per recent reports may assist with weight loss. It is recommended that adults consume approximately 800 milligrams of calcium daily to meet recommended allowances. Here is a guide on how to increase your calcium intake to help meet your needs.

Of course the most obvious source of calcium is milk. One cup of skim milk supplies three hundred milligrams of calcium. Drink a glass with a meal or snack. Add a little strawberry or chocolate sauce to turn it into a dessert.

But most of us don't drink milk, preferring to drink things like juice or soda, and even more popular these days, bottled water. So how else do we get our calcium if we can't drink our milk? Here's a list of ways to add calcium without drinking a glass of milk.

One. You can add non fat dried milk powder to hot cereal, mashed potatoes, soups, and casseroles. One quarter cup (1/4 c) of non fat dried milk powder has a whopping three hundred and seventy five milligrams of calcium.

Two. Sprinkle low fat cheese in soups, baked potatoes, or salads. One quarter cup of cheese has two hundred milligrams of calcium. However, low fat cheese does not melt as well as its full fat variety, but is a healthier option.

Three. Instead of coffee with creamer, try a cappucino or caffe latte (steamed milk with espresso) made with skim milk. While caffeine can interfere with the absorption of calcium, the amount of milk in a cappucino or caffe latte helps to offset these effects.

Four. Increase your intake of high calcium vegetables such as turnip greens (one hundred milligrams in half cup), mustard greens (fifty milligrams in half cup), kale (forty-five milligrams in half cup), and broccoli (forty-five milligrams in half cup). Dried figs are also a good source of calcium (eighty milligrams in three).

Five. Instead of tuna, try canned salmon with edible bones in a sandwich or salad. A three ounce portion contains approximately two hundred milligrams of calcium.

Six. Add tofu processed with calcium sulfate to your stir fry. A half cup serving supplies two hundred and sixty milligrams of calcium.

Other sources of calcium include: 1 cup plain yogurt (four hundred fifty milligrams), 1 ounce swiss cheese (two seventy milligrams), 3/4 cup calcium fortified (two hundred twenty five milligrams), ½ cup pudding (one hundred fifty milligrams), 1 slice of cheese pizza (two hundred twenty milligrams), 1 ounce cheddar cheese (two hundred milligrams), 1 orange (fifty milligrams).

Thank you for reading How to Increase Your Intake of Calcium. Now, enjoy!