Calcium is an essential mineral that plays a vital role in many bodily functions, including building and maintaining strong bones and teeth, transmitting nerve impulses, and regulating blood clotting. Most adults need about 1,000 milligrams (mg) of calcium per day, but some people may need more.
There are a number of ways to increase calcium intake, including:
Eating calcium-rich foods: Some good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as orange juice and cereal.
Taking a calcium supplement: If you’re not getting enough calcium from your diet, you may need to take a supplement. However, it’s important to talk to your doctor before taking any supplements, as too much calcium can be harmful.
Getting enough vitamin D: Vitamin D helps the body absorb calcium. You can get vitamin D from sunlight, fortified foods, and supplements.
Exercise: Exercise helps to keep bones strong and healthy. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Here are some additional tips that may help to increase calcium intake:
Eat breakfast: Eating breakfast is a great way to start your day with a boost of calcium. Oatmeal with milk, yogurt with fruit, or eggs with cheese are all good options.
Add calcium-rich foods to your meals and snacks: Sprinkle some grated Parmesan cheese on your pasta, or add some leafy greens to your salad. You can also try calcium-fortified milk alternatives, such as almond milk or soy milk.
Limit your intake of caffeine and alcohol: Caffeine and alcohol can interfere with calcium absorption.
If you’re lactose intolerant, there are still ways to get calcium: There are a number of lactose-free dairy products available, and you can also get calcium from fortified foods and supplements.
If you’re concerned about your calcium intake, talk to your doctor. They can help you determine how much calcium you need and recommend the best way to get it.
Here are some additional things to keep in mind:
- Children and teenagers need more calcium than adults.
- Women who are pregnant or breastfeeding need more calcium than other adults.
- People with certain health conditions, such as osteoporosis, may need more calcium.
It’s important to get enough calcium throughout your life to maintain strong bones and teeth. By following these tips, you can help ensure that you’re getting the calcium you need.
