Build Up with Calcium

You know that dairy foods are a good source of calcium. Calcium helps keep your bones strong. What else do you know about calcium?

Calcium is an essential nutrient that gives structure and strength to bones and teeth. It also helps muscles work properly. When you don’t have enough calcium in your diet, your bones must tap their reserves to make sure there is an adequate amount of the mineral in your bloodstream. Over time, this can weaken your bones, which can lead to osteoporosis.

Calcium is not the only factor in bone health, but it's a biggie. There are many ways to get calcium into your diet besides dairy. Foods such as kale, bok choy (Chinese cabbage), broccoli, sardines, tofu, and nuts and seeds contain calcium. Also look to calcium-fortified foods, like juices, cereals, and soymilk.

You can take a calcium supplement, but to get what you need, there are a variety of simple ways to increase your daily intake.
Such as:
Cook oatmeal with low-fat milk instead of water.
Sprinkle sesame seeds on cooked rice, salads, or in stir-fries.
Dollop plain, nonfat yogurt on your baked potato instead of sour cream.
Dip your vegetables in plain, nonfat yogurt flavored with herbs.
Have a handful of almonds and an orange as an afternoon snack.
Top your salad with cubes of marinated tofu.
Toss some chopped kale or other dark green leafy vegetables in your soup.