Osteoporosis Series – Blog 3 – Crazy for Calcium
Image from the vegetariancenter.blogspot.ca
When I think back to how I ate as a teenager, I question how much calcium was really in my diet. Not my most nutritious years for certain, but we often forget that these are the most important years for laying the foundation for a lifetime of bone health.
I think we often take our bones for granted as we rush through our days so let’s take a minute to be grateful for our health and how well our bones serve us every day. Whether you are someone who wants to do everything possible to keep your bones in optimal health or minimize side effects associated with osteoporosis, here are a few ways to get crazy for calcium.
1. Well- Balanced Supplements
Remember that Calcium, Magnesium, Chromium and Vitamin D are important in preventing as well as managing osteoporosis. It is important to load up on foods rich in calcium but also consider taking a well-balanced supplement that has optimal levels of these well balanced vitamins and minerals. Remember that there are thousands of supplements on the market so be sure to ask a professional how to select a great one! When choosing a supplement, make sure it is manufactured under pharmaceutical grade manufacturing standards and always choose in the form of chelated minerals.
2. Calcium Rich Foods
Infuse your diet with calcium rich foods including: broccoli, kale, collard greens, bok choy, parsley, almonds, sunflower seeds, brazil nuts, sesame seeds, salmon, sardines (if you like them!), sea veggies, Tofu, Dairy Products (if you are not intolerant), chickpeas, pinto beans, tofu, tempeh, and molasses.
3. Magnesium
Remember that Magnesium is in much shorter supply in our diet than calcium due to busy lifestyles and lower levels of whole food in the diet. Magnesium and calcium are designed to work together! Load up on dark leafy greens and remember that magnesium is critical for optimal calcium absorption. And remember that Magnesium is also great for lessening pain associate with migraines (if you are a sufferer).
4. Top Sources of Calcium
Top sources of calcium include plain yogurt, milk, cheese, turnip greens, sardines, dandelion greens, sesame seeds and kale. I have also listed others above if you’re not a fan of dairy or dandelion!
5. Other Benefits of Calcium
Not only is calcium essential for preventing osteoporosis but is beneficial for PMS, menstrual problems and gingivitis. In conjunction with magnesium, it is helpful for relieving anxiety and insomnia.
6. Maximum Calcium Absorption
In order to maximize calcium absorption, it is important to get adequate amounts of Vitamin D (through supplementation) and adequate amounts of magnesium. It is also very important to get quality protein and quality healthy fats through diet. Reducing stress is also essential for optimal calcium absorption.
Sending love and gratitude to our bones today and hoping you load up on calcium rich whole foods!
Feel free to contact me for a complete nutritional evaluation to assist you with your calcium intake and well rounded menu plan!
Check out Osteoporosis Canada’s Nutrition information including calcium requirements, a calcium calculator and Vitamin D recommendations.
