Like many other women, and for years, I was told to take calcium supplements to help prevent osteoporosis, a disease that causes bones to become weak. But during a checkup, the doctor told me to ditch the calcium supplements because research studies suggest that they may increase the risk of heart disease and stroke. He said to get calcium rich foods for bones through my diet.
I wondered if it would be difficult to get enough calcium through my diet alone. The recommended dosage for women over fifty is 1,200 mg a day. Then I found easy ways to add more calcium-rich foods every day.
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Green Calcium-Rich Foods
Some leafy green vegetables are high in calcium. Eating a big fresh mixed green salad that includes kale, swiss chard, and spinach is a good source of calcium. Many days I make a smoothie for breakfast that contains mixed leafy greens. Most every evening with dinner, I cook steamed vegetables such as broccoli, Brussel sprouts or collard greens.
Dairy Sources of Calcium
Sources of dairy products can be low-fat milk, yogurt, cheese, and kefir. Almond and coconut milk are fortified with calcium as well. Sheep yogurt is a favorite of mine. It contains more calcium than regular cows milk.
Other Calcium-Rich Foods
Canned sardines and salmon (with the bones), tofu, almonds, and beans are all also good sources of calcium. I often make salmon patties with canned salmon and serve fresh salmon weekly.
Supplements I Do Take
Getting enough vitamins and minerals is essential. Although I try to maintain a good diet, I still take a Multi- and Vitamin D3 supplement every day. I take New Chapter Every Woman’s Daily Multi for over 55 Women.
Nordic Naturals Vitamin D3 Gummies is a tasty way to get vitamin D3, which promotes the absorption of calcium. Sunshine is a natural source of vitamin D, but too much can cause cancer and premature aging of the skin. Other sources of vitamin D include milk and egg yolks.
This post is based on my research and nutritional goals; however, I am not a nutritionist. This article is not intended to treat or advise about any medical condition. I encourage readers to talk to their health care provider before making dietary changes or adding new supplements, and then make their own choices.
I’m definetly more aware now of eating to get more calcium in my diet instead of depending on calcium supplements. I hope this post helps you find more ways of adding it into your diet. Please subscribe to be notified every time I have a new post. Have a great day an thanks for reading.