Calcium is a vital nutrient that might mostly be ignored in our diets. It is used in some way by almost every cell in the body, such as the heart, nervous system, and muscles. The body requires calcium to create healthy bones and teeth, hold them strong as you grow, transmit information into your nervous system, aid your blood clot, contract muscles and control the rhythm of the heart.
If your diet does not have sufficient calcium, your body can get it from your bones to guarantee normal cell function, which can result in weak bones or osteoporosis. Calcium deficiency can result in mood disorders such as anxiety, irritability, sleeping disorder and depression.
Osteoporosis is a “silent” disorder caused by loss of bone mass . Due to weakened bones they result in serious health issues. Whatever your age or gender, including calcium-rich foods in your diet is essential to strengthen your bones and prevent osteoporosis.
Follow the checklist to boost your calcium intake
To improve your daily consumption, incorporate calcium-rich foods in your meals.
Tips to add more milk from diary to your eating habits
- Prepare waffles and pancakes and waffles adding yogurt or milk.
- In smoothie add milk or yogurt. For popsicles you can also freeze the blended smoothies.
- Milk can be added to the pasta recipes like making Alfredo sauce as the base.
- Treat with cheese snack. Eat parmesan, mozzarella, cheddar or any kind of cheese you like.
- When eating cereals or oatmeal use milk instead of water.
- Add milk in soups such as pumpkin, tomato, squash and curries etc we eat.
- Use yogurt to make a dip or dressing to your dish.
Tips to get enough calcium from non diary sources other than milk
Begin the day with oats
Oats make a satisfying meal for an extra punch add cinnamon.
Eat more veggies to your food
Add lots of veggies to your meals like fresh green peas, asparagus, fresh green peas, broccoli and okra.
Add greens to your meals
Include broccoli, cabbage ,kale, mustard greens and . To add more nutrients, flavor up your dishes with basil, garlic, oregano and any fresh herbs.
Enjoy your meals with dark green leafy salads
Eat butter lettuce, arugula, red leaf lettuce (stop eating iceberg lettuce as it has very little nutrient).
Add beans and legumes in your meals
They are great in soups , stews and as a protein part of a meal. Eat dried beans, tofu, green beans and black-eyed peas. You can much as a snack too.
Snack on nuts
Eat sesame seeds and almond to your morning breakfast and evening snack.
Eat fish sandwich or salad
Prepare fish sandwich like salmon or sardines. Also you can top your salads with fish.
Other tips for developing strong bones and osteoporosis prevention
Besides eating calcium-rich foods to your diet, you could also reduce the amount of calcium you lose by reducing your food intake. Avoid such foods like
- Soft Drinks
Exercising is important for lifelong bone protection
To build and maintain strong bones, particularly weight-bearing activities such as walking, jogging, climbing stairs, hiking, dancing and weightlifting. Try some of these activities and make it habit on a regular basis.
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