August 1, 2012
Some people don't like milk, or they're lactose intolerant, or they're vegan, and often times these people have issues with certain deficiencies, specifically calcium. This can lead to brittle nails, weak bones, cramped muscles, and an increase of PMS symptoms. It's recommended that everyone gets around 1000mg of calcium a day, and deficiencies are difficult on the body and tend to interfere with daily life, so nurturing yourself and making sure to get enough calcium is important–but how do you do that with all of today's labels telling you millions of different things? Go natural.
The obvious answer to a natural way to get calcium is the intake of dairy products, such as milk, yogurt, and cheese. This is indeed a great way to get your needed calcium. Each with a serving size of one cup, milk/milkshakes have 300mg of calcium, ice-cream has 170mg, and cottage cheese has 138. These can be great intakes. Cottage cheese is great with fruit and can be made into a healthy snack, and these numbers give you an excuse to make sure to get your dessert every day!
Though some people go for dairy, others may not be able to and may have to turn to dairy alternatives. Rice and soy milk both have 300mg, but only if properly enriched with calcium. Check for vitamin D on the label though, or all that calcium may not be fully absorbable. There is almond milk, however, which can be a great source with 240mg per cup–and it's tasty!
The next option is actually to get all of your greens for calcium, which is a good option for the lactose intolerant and vegans. Vegetables also have such low caloric values and such high nutritional values that multiple servings are not only a possibility, but recommended. Broccoli has 180mg, chard and okra have 100mg, and spinach has a whopping 240mg of calcium. These can all be cooked in as ingredients with dinner, or a healthy snack. Spinach could be a great basis for a salad–greens may make a healthier choice for getting calcium than even dairy.
If all else fails, Coral Calcium can be a great way to get your calcium, especially if you think you're not getting enough calcium with your normal diet. People over 50 should be getting 1200mg, so if this proves difficult, supplements may be a good idea. Don't worry about getting too much, either–calcium deposits come with not getting enough. Keep your body healthy and get enough calcium, either with food or Coral Calcium.