10 Amazing Tips How To Eat More Calcium

In our daily meal we need mor calcium for make our bones strong.
Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. 

Here are some tips on how to eat more calcium.

Include dairy product.

Choose from milk, yoghurt, cheese or milk-based custard. These dairy product is very good for our bones its make our bones strong.

Eat leafy green vegetables. 

Green vegetables are hhigh source of calcium, iron and vitamins. Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day. 

Eat more sea food. 

Sea food is high source of calcium. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in. It makes your bone strong.

Replace the meat in some meals with tofu or tempeh. 

Your family will enjoy the change and cutting back on saturated fat is good for your health.

Snack on calcium-rich nuts like Brazil nuts or almonds. 

Keep a container of nuts and seeds with you and have a small handful as a daily snack. 

Reduce your intake of caffeine, soft drinks and alcohol. 

They all inhibit calcium absorption and should be used in moderation.

Sprinkle sesame seeds over vegetables or salads. 

Sesame seeds are easy to include in all meals and are high in calcium.

Try calcium-fortified foods for breakfast. 

Some cereals, fruit juices and breads now come with calcium added to the ingredients.

Including dairy products in their diet. 

Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.

Choose lactose-free yoghurts and cheese.  

Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.

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