Let me start by saying I am not a medical professional! However, I have spent many hours studying health journals, etc to improve my own health after being diagnosed with many various illnesses. I only post factual information here that is gleaned from the above mentioned research, if I post something that is only my opinion it will be stated as such. Having said all that, I am going to post something that you may find controversial.
It is recommended in most cases that one has 1,000 mg of calcium a day or 1,200 mg if you are over 50. Here are some tips to help you get that calcium without taking a supplement.
- The body can't absorb large amounts of calcium at once. That means your calcium consumption is best spread throughout the day in smaller increments rather than a large dose tablet at once.
- Aim for one calcium-rich food per meal/snack - ideas include 1 cup skim milk in the morning, 1/2 cup almonds as a snack, a handful of almonds and a cheese stick for a snack, low-fat yogurt with lunch, 1 cup broccoli at dinner, a glass of milk rather than coffee with dessert. These are just ideas, base your consumption on your own tastes and circumstances.
- When buying juices and bread, opt for the calcium-fortified products. Read the nutritional panel to get the amount of calcium per serving. As you know, I always encourage you to read the nutritional panel on all food products.
Some calcium rich foods
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