How to Get More Calcium in Your Diet

How to Get More Calcium in Your Diet

Milk is the most obvious way to load your system with calcium, but what if you can’t drink milk or you don’t like it? Without calcium, your bones can become weak and so can your teeth. Without a healthy amount of calcium in your diet, you can run into many problems. Your body relies on calcium for proper bone growth and strength. Thankfully, there are plenty of other ways to get calcium than just by drinking milk!

How Does Calcium Help You?

We know that calcium is what bones are mainly made up of, but what else does it do? Well, it contributes to healthy and strong teeth. It also helps your gum tissue, muscles, and nerves to function as they should. A body without calcium simply can’t function.

How Much Calcium Do We Need?

While the amount of calcium that you need varies depending on your age and size, the approximate amount is between 1000mg and 1300mg. Small children under the age of 4 need 700mg or less.

If you deprive your body of calcium and actually receive less than 500mg per day, you put your body at greater risk of developing gum disease! The scary thing is, the majority of people fail to get their proper intake of calcium every day. Try to ensure that your body is getting at least 800mg of calcium per day.

Non-Dairy Sources of Calcium

Most people can get their calcium from dairy products, which are loaded with it, but if you don’t have that option, here are some alternatives:

  • Canned fish with the bones in
  • Tofu (tofu has added calcium and can have over 800mg in half a cup!)
  • Dark leafy greens (dark greens can have up to 350mg of calcium)
  • Almonds
  • Dried Figs
  • Fortified drinks (many brands of orange juice contain calcium)
  • Beans and black-eyed peas

There are many sources of calcium, but it is important that you keep track of how much you get so that you don’t deprive yourself of this necessary nutrient to keep your teeth and bones strong!