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Diet to increase calcium in females

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Calcium is not something that your body can manufacture itself , so it relies on your diet  and meet its needs. Bones are continuously repaired throughout your lifetime ,so it is essential to get enough calcium no matter your age .

Follow this diet:-

Woman need 1200 mg calcium in a day

Have some sunlight for few minutes daily as vitamin D helps to increase in absorption of calcium .people avoid sunlight exposure due to the fear of skin cancer , but having such light before 10 am and after 3 pm is not harmful . good vitamin D sources are eggs , and oily fish . mushroom is also a rich source of calcium .

Good sources of calcium includes dairy foods  like milk , yogurt , cheese , calcium fortified soyamilk .

Calcium fortified milk can provide a larger amount of calcium in a smaller volume of milk .

Broccoli is a rich source of calcium .

Green leafy vegetables are also a good source of calcium .

Some of the factors that can reduce calcium in your bones

Low level of physical activity

Low level of vitamin D

High salt diet

More coffee, cola and tea

Important points:-

You can add calcium in your diet in these ways also :-

Enjoy the smoothie made with yogurt

Add milk to tea or coffee

Add some nuts into a yogurt and eat like a snack

Eat oatmeal made with milk in breakfast

Snack on crispy honey broccoli instead of potatoes

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Last Modified: February 08, 2015 05:32 PM
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