If you need more calcium in your diet, here are some easy ways to add it. Check out the list below:
I think we all know Vitamin C is important to our immunity. Most of us have probably been told since childhood to drink orange juice, etc to fight colds and various other maladies. It is true that Vitamin C plays an important role in immunity but there are others we should consider, too. Researchers in the journal Food Science & Nutrition, found that folic acid, potassium and calcium are also important immunity boosters. Their findings found that citrus fruits, papayas, and kiwis strengthen immune cell response and antiviral activity. They found that amino acid-rich milk and yogurt enhance the function of virus-fighting white blood cells and T cells. This could be good information to remember when we get into cold and flu season, although we should probably consider this in our everyday diet.
Milk isn't the only place to get calcium in your diet. There are many other ways including leafy greens, etc. But how about some tasty almonds? Just 1/4 cup of almonds gives you 94 mg of calcium. They also offer fiber and healthy fats. Enjoy a few almonds every day.
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According to most medical professionals, it is best (as stated in previous posts) to get your calcium from foods rather than supplements. So what is the bottom line? It is recommended you get 1,000 mg of calcium a day if you are under age 50 and 1,200 mg a day if you are over age 50. So be sure you are keeping plenty of calcium-rich foods in your diet! The picture below shows a variety of calcium-rich foods and gives the amounts of calcium in each. Take time to check it out.
It is best to get your calcium from food rather than from supplements according to Stephen Honig, M.D. According to Dr Honig, "In general, calcium supplements are not well absorbed - getting it from food is much more effective." Because the body can take in only about 250 mg at a time, try to spread out your intake over the course of the day. A strawberry banana smoothie made with almond milk is a good way to start your day.
When asked what she recommends for keeping weight off and staying at a healthy weight, Dr. Sharon Phelan, professor, department of ob/gyn at the School of Medicine Health Science Center, University of New Mexico, Albuquerque, said the following: "I milk it. I have a 12-ounce skim latte every day. I also snack on low-fat cheese sticks and treat myself to frozen yogurt at night-it's cool and calcium-packed, which is key for muscle function and bone health."
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.
Seeds and nuts are healthy foods that should be eaten on a regular basis by most of us (there are always some people allergic to certain foods). To get more sesame seeds in your diet, add them to stir-fries, and to coatings for fish, chicken, etc. They are also good tossed into salads, veggies, and cooked brown rice. They can also be used as a crunchy ingredient in casserole toppings, etc.
If quinoa (keen wah) is not a part of your diet, it probably should be. Many are confused about what quinoa is and its benefits. Here are some facts:
Don't like broccoli? Scientists and researchers tell us that broccoli is one of the most amazing pharmaceuticals in nature. Consider the following:
Osteoporosis is sometimes referred to as "the silent disease" because many times it is only discovered after a person suffers a broken bone. It is estimated 10 million Americans have osteoporosis and another 44 million are at risk for this devastating disease. There are foods you can eat that will help to protect your bones from this disease but don't wait until you are diagnosed with osteoporosis to start eating these foods. Make them a regular part of your diet today!
Another post on sugar for all you bakers out there or those reading ingredient list on nutritional labels (You are aren't you?).
If you have osteoporosis or need more calcium, consider adding milk to your morning coffee. Research has shown that those with osteoporosis should have milk in their coffee. Researchers state that just 1 teaspoon of milk per cup will offset the calcium loss. Note this is milk, not non-dairy creamers.
Your mother was right; eat your vegetables. That is especially true for green vegetables. While all the green vegetables are good for you, broccoli is one you should eat regularly whether you like it or not! Broccoli is an excellent source of vitamin C. It is a good source of vitamin A and folate. It is a significant source of protein, calcium, iron, and other minerals. Broccoli is also rich in bioflavonoids and other plant chemicals that protect against cancer. In fact, while other cruciferous vegetables are protective, broccoli seems to have more cancer-fighting compounds than the others. Some of these compounds block the action of hormones that stimulate tumors; others work by inhibiting tumor growth or by boosting the action of protective enzymes. The bioflavonoids and other antioxidants found in broccoli are substances that protect against mutation and damage from unstable molecules.
Do you get confused when you go to the bread aisle? Here is a little breakdown on what the "title" on your bread means.
Beware when eating flavored yogurts. Many flavored yogurts do not deserve yogurts healthy reputation. Be sure to read the nutritional label. The following is copied from the nutrition label on a popular brand of flavored yogurt:
Yesterday's post was about some of the benefits of eating colorful fruits and vegetables. Today we will continue by discussing orange and green fruits and vegetables. Remember these lists are partial but give you the idea of how color in your diet is beneficial.
One of the questions that often comes up is whether or not one should eat their vegetables cooked or raw to receive the most nutritional value. Below is a list of the most often questioned vegetables and information to help you decide. Personally I say have them both ways throughout the week, you will see why below.
