1. Dairy is Dynamite
When it comes to calcium-rich foods, dairy products rank at the top of the chart. They include milk, cottage cheese, cheese, yogurt and more. However, not everyone is tolerant to lactose, which can make eating more calcium particularly difficult. If you are lactose intolerant, you may still be able to easily digest yogurt with live cultures, or L. acidopholus, a friendly bacteria which helps to break down foods in the stomach and digestive tract. If you simply cannot digest lactose at all, there are other natural sources of calcium that you can include in your daily diet.
2. The Kings of All Vegetables
Green leafy vegetables are fantastic food sources for calcium and other beneficial micronutrients that the body needs for health. Of all the fruits and vegetables Mother Nature has to offer, green leafy vegetables are the kings, as they are extremely low in calories yet chock full of vitamins, minerals and other nutrients such as calcium and protein. Some of the best calcium sources include green beens, turnip greens, cabbage, collard greens, broccoli, spinach and kale.
3. Go Fish
Fish, particularly canned fish with bones, oysters and bone-free fish, are a great source of calcium as well as omega-3 fatty acids that are thought to help reduce inflammation and joint pain caused by arthritis, reduce cholesterol and prevent heart disease. Treating yourself to the occasional treat of salmon or sardines not only increases your intake of calcium, it also increases your intake of omega-3's.
4. Fortified Foods are Great
Many foods, particularly fruit juices, but also tofu, soy milk and cereal, are now fortified with calcium for better nutrition. Seeking out calcium-fortified foods is a must when trying to get more calcium in your diet, particularly if you don't eat dairy. In addition to fortified foods, some other unexpected sources of calcium can be included in your diet, such as figs, almonds, okra and black-eyed peas.
5. Vitamin D Increases Absorption
Ever wonder why dairy products are commonly enriched with vitamin D? Vitamin D helps to increase the absorption of calcium in your body, making your sources of calcium more useful to your body; however, it is only available in a few foods sources, such as fortified foods, fatty fish and egg yolks. Vitamin D is considered the sunshine vitamin, as only 20 minutes each day in the sun can allow your body to create all of the vitamin D it needs, increasing your uptake of calcium in the process.
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