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How to Get More Calcium from Food


Calcium is a very important nutrient for the body. It especially helps to maintain strong bones and teeth. Calcium is known for preventing fragile bones or osteoporosis. Calcium also protects us from high blood pressure and cancers. This nutrient is extremely important for keeping the muscles and nerves healthy. But you need enough amount of Vitamin D to get most of the calcium benefits. Vitamin D helps to absorb calcium from the food you eat. Important to note that you should not take calcium more than it is recommended. High calcium in the body can lead to kidney stones and constipation. High intake of calcium can also reduce body’s ability to absorb iron & zinc from the food. Given below is a list of foods that provide you high amount of calcium.

Getting More Calcium from Foods:

  • Milk and dairy products such as yogurt and Cheese

  • Tofu – coagulation of soy milk

  • Dark green leafy vegetables such as spinach, collard greens, mustard greens and turnip greens

  • Herbs like basil, thyme, oregano and dill

  • Cinnamon

  • Sesame seeds

  • Fennel

  • Cumin

  • Fish such as salmon and sardines

  • Blackstrap molasses

Additionally, you can also get good amount of calcium from broccoli, leeks, green beans, garlic, coriander, celery and oranges.

If you are lactose intolerant than have milk products such as yogurt & cheese rather drinking milk by itself. You can also have milk mix with other foods but do not drink milk only. If you’re still facing the problem of digesting milk then you should consult your doctor for some lactose enzyme tablets. Try to get calcium from your diet, if cannot then calcium supplements will help you. But talk to your doctor before taking any supplements. 


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