High calcium sources are needed in case your bones start getting weaker and begin to wear; here’s what you need to consume more to strengthen your bones!
Calcium is a mineral that helps keep bones and teeth strong. A good intake of this mineral can help prevent osteoporosis.
When you have osteoporosis your bones become weak. Weak bones can break more easily.
Importance of calcium
Calcium is the most abundant mineral in the body and plays many vital functions. Our bodies use calcium to build healthy bones and teeth, keep them strong as we get older, send messages through the nervous system, aid in blood clotting, muscle contraction and regulate heart rhythm.
In case you do not intake the needed calcium, many health problems may appear. Your body will taking it from the bones to ensure the normal functioning of the cells, which can lead to osteoporosis. It can also lead to irritability, anxiety, depression and difficulty sleeping.
Approximately one in two women and one in four men over 50 will break a bone due to osteoporosis. Whatever your age, it is important to take care of your bones and get the right amount calcium from the food you eat.
High calcium sources
Dairy: They are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt and cheese.
Vegetables: Many vegetables, especially green leafy vegetables, are very rich in this mineral. Try to include turnip greens, mustard, cabbage, kale, lettuce, celery, broccoli, fennel, summer squash, green beans, Brussels sprouts, asparagus and mushrooms in your diet.
Beans: They are another very good source of calcium. Try to consume black beans, pinto beans, beans and white beans.
Herbs and spices: The taste of your food will be different with a little touch of basil, thyme, dill, cinnamon, mint leaves, garlic, oregano, rosemary and parsley.
Other foods: Other high calcium sources include salmon, cod, oranges, almonds, sesame seeds and molasses. And do not forget foods fortified with calcium, such as cereals and orange juice.
Further info: How To Keep Your Bones Healthy And What Foods To Avoid For That Cause?
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