Calcium is the most plentiful mineral found in the body, according to the National Institutes of Health. Your bones and teeth store approximately 99 percent of the calcium in your body, with the other 1 percent distributed in blood, muscle and cellular fluid. Getting adequate levels of calcium can prevent brittle bones, otherwise known as osteoporosis. The amount of calcium your body requires is dependent on multiple factors, which include age and medical history. Your doctor can establish guidelines for calcium intake that are appropriate for you.
Step 1
Consume low-fat and fat-free dairy products. Foods such as yogurt, milk and cheese are significant sources of calcium. In addition, because the fat portion of milk does not contain the calcium, drinking a glass of skim milk will provide more calcium then a glass of whole milk.
Step 2
Eat canned fish containing soft bones such as salmon and sardines. Also, munch on nuts such as almonds, walnuts and hazelnuts, which are good sources of calcium, according to the International Osteoporosis Foundation.
Step 3
Dine on green leafy vegetables such as broccoli and turnip greens. Also, add other calcium-rich vegetables to your diet such as bok choy, Chinese cabbage, mustard greens and kale.
Step 4
Add whole grains to your diet such as pasta and rice. In addition, look for food products labeled as calcium-enriched, such as juices and breads. These products are good choices for people who do not consume enough dairy products.
Step 5
Talk about the use of calcium supplements with your doctor. If you neglect to get enough calcium from your diet, your doctor may suggest that you take a calcium supplement. The type of calcium supplement and the dosage are important to consider. If necessary, your doctor can prescribe a calcium regimen appropriate for you.
Tips and Warnings
- Experiment with different cooking methods, such as steaming and stir frying, when it comes to vegetables.
- Talk with your doctor before beginning any dietary supplements.
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