What are the advantages of calcium in terms of health
Calcium is an important vitamin that many of us fail to get enough of in our diets. Almost every cell in the body, including the neurological system, muscles, and heart, requires calcium in some way. Calcium is used by your body to form strong bones and teeth, send messages through the neurological system, help your blood clot, muscles contract, and control the heart's beat.
Many of us are ignorant about calcium and how to protect our bones and general health despite these crucial tasks. What calcium consumption is suggested? Where can I acquire it the easiest? What about calcium-supporting substances like vitamin D, magnesium, and other substances? Due to this misconception, many of us do not consume the recommended amounts of calcium each day, and one in every two women (and one in every four men) over the age of 50 will experience osteoporosis, which leads to bone fractures.
Everyone needs enough calcium in their diets, not just the elderly. It's essential for kids, teens, and young adults alike because bone mass continues to build until our mid-20s. We risk losing bone mass if our diets are deficient in calcium. Regardless of age or gender, it's essential to include foods high in calcium in your diet, limit foods that deplete calcium, and get enough magnesium and vitamins D and K. Calcium needs these nutrients to function properly.
How to increase your diet's calcium intake by consuming dairy products
- Use milk rather than water when preparing hot breakfast cereals such as oatmeal.
- Milk can be used to make soups like tomato, squash, pumpkin, curries, and others by substituting it for portion of the liquid.
- Milk can be used as a foundation for a number of sauces, including Alfredo and Béchamel.
- To make whole-wheat pancakes and waffles, use milk or yogurt.
- Many different things can be done with plain yogurt. Use it to make a sauce or dip, or serve it in place of sour cream with potatoes.
- Milk or yogurt can be used to make a fruit smoothie. Even frozen smoothies can be made into popsicles.
- Cheese can be consumed as a snack or as a dessert. You should consider cheddar, mozzarella, gouda, jack, parmesan, or a cheese you've never tried before.
Use these suggestions to get more calcium from non-dairy sources.
- Greens can enhance the flavor of soups, casseroles, and stir-fries. Some of the greatest veggies to consume include kale, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, broccoli, and cabbage. Use rosemary, garlic, basil, thyme, and other herbs to give these and other meals more nutrition.
- Your meals should be accompanied by salads made with leafy, dark green vegetables. Good options are romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce (avoid iceberg lettuce as it has very little nutrient value).
- Include additional veggies in your meals, such as bok choy, broccoli, cabbage, okra, and fresh green peas.
- Sardines and pink salmon in cans with bones can be used to top salads or make sandwiches.
- Eat meals that contain beans and other legumes. They work well as a protein source for meals as well as in stews, chili, and soups. Various fantastic options include tofu, tempeh, black-eyed peas, black beans, and other dried legumes. Edamame can be consumed as a snack as well.
- Almonds and sesame seeds are examples of nuts and seeds that can be consumed as a snack. Additionally delicious with oatmeal in the morning, these.
- You may buy or make whole grain wheat bread sandwiches at home.
- A terrific way to start the day is with oats. Steel cut or rolled oats can be used to make a complete breakfast. For added flavor, sprinkle over a little cinnamon.