Calcium may be one of the most useful minerals in your body. It is important for muscle contraction, hormone release, blood clotting, nervous impulses, and most importantly, it is the primary component of healthy bones. Getting enough calcium in the diet also plays a huge role in preventing cancer, hypertension, osteoporosis, cataracts, and more! To meet your daily needs, it is advised to consume 1,000 mg calcium every day, with even more for athletes, adolescents, pregnant women, elderly, or those with weaker bones.
Some great sources of calcium are leafy greens (kale, seaweed, bok choy, turnips), low-fat dairy (yogurt, milk, cheese), broccoli, soy-based foods (tofu, tempeh), fatty fish (salmon, sardines), legumes, and fortified beverages such as orange juice and almondmilk.
Calcium also relies on sufficient vitamin D for maximum absorption, almost like a team effort! Lucky for you, some of the mentioned foods like dairy, fish, and soy products contain just the right amount of vitamin D to make this possible. If you don’t like to eat any of these, your vitamin D needs can easily be met by exposure to 20 minutes of sunshine every day!
Most people don’t have much difficulty meeting their daily calcium amount, just as long as they maintain a healthy, balanced diet. Aside from simply drinking a glass of cow’s milk, there are plenty of non-dairy sources out there that are just as rich in calcium to satisfy your requirements!