Health One Family Medicine

How Can You Increase Your Calcium Intake?

Calcium is an essential mineral required by the body. It is necessary for maintaining bone health. Calcium also plays a vital role in helping your muscles and nerve tissue function properly. A calcium deficiency can lead to a host of medical problems. You can suffer from osteoporosis and osteopenia. Calcium deficiency has also been linked with muscle problems, depression, dental problems, and fatigue. A long term calcium deficiency can have severe repercussions on your health. To avoid this, you need to maintain a high calcium intake. In most cases, people rely on calcium supplements to increase calcium intake. While this can be beneficial, you must also boost your dietary calcium. Read on as we discuss how you can do this.

1. Consuming More Dairy

Dairy products are a rich source of calcium. Most people believe that drinking milk can provide their body with a sufficient amount of calcium. This is a common misconception. In reality, dairy products such as Greek yogurt and cheddar cheese contain more calcium. If you are looking to increase calcium intake, we suggest you add these to your diet along with milk.

2. Adding Leafy Green Vegetables to Your Meals

This is another great way of increasing your calcium intake. Leafy green vegetables such as spinach, broccoli, and kale are highly rich in calcium. You can add these as a sideline to your meals every day. These vegetables also contain other essential nutrients such as Vitamin A and C, folic acid, magnesium, potassium, and iron.  

3. Eating Fish

Fish is a potent source of calcium. You can include foods like sardines, pilchards, and salmon in your diet to increase your calcium intake. Make sure you balance your meals, though. Consuming too much animal protein can have a negative effect on your body. It can increase your uric acid levels. This can lead to other health problems. It can also result in bone loss.

4. Eating More Seeds and Nuts

Besides including more calcium-rich foods in your meals, you can snack on nuts and seeds with high calcium content. For instance, sesame seeds, almonds, and Brazil nuts are an excellent source of dietary calcium. You can also try fortified juices and cereals.

Let’s Sum It Up

It is important to maintain a healthy diet that includes an appropriate amount of calcium. This can improve your bone health and help you avoid a number of related health problems. Here is a quick overview of the different types of calcium-rich foods you can include in your diet to increase calcium intake:

  • Dairy products such as Greek yogurt and cheese
  • Calcium-fortified cereals and juices
  • Sardines and salmon
  • Seeds and nuts
  • Leafy green vegetables

If you require further advice on how to add more your calcium to your diet, we suggest you book an appointment with a physician at Health One Family Medicine.

Visit or call 469-208-9770 for more information.