Top Ways to Get More Calcium in Your Diet

5 Ways to Boost Calcium for Bone Health via mindfulmomma.com

Thank you to Adora for sponsoring this post.

You slather your skin with sunscreen, protect your eyes with sunglasses, and eat heart-healthy foods. But what have you done for your bones lately?

We tend to take our bones for granted, fully expecting them to support our daily activities until the day we die. But bones need some protection too! Sufficient amounts of both calcium and vitamin D are critical for helping to protect bone health throughout life and preventing Osteoporosis. Most of us know this, but we’re not sure we’re getting enough.

Here are a few ways to meet the recommended daily allowance for calcium (1000 mg average) plus get adequate vitamin D (600 IU average) to help with calcium absorption.

Dairy

The most commonly known source of calcium is through dairy products. You’ll get a good dose of calcium in milk, yogurt, cheese and yes, ice cream (in moderation!)

Other food sources

Less well-known is the fact that many other whole foods contain significant amounts of calcium. You do not have to be a dairy eater to get enough calcium from food alone!

  • leafy greens (kale, collard greens, turnip greens, bok choy, broccoli)
  • tofu
  • almonds
  • canned fish with bones (like sardines or salmon)
  • figs
  • white beans
  • black-eyed peas
  • chia seeds
  • bone broth
  • blackstrap molasses
  • oranges

Calcium enriched foods

These days many foods are enriched with calcium. Look for enriched orange juice, plant-based milks like soy, almond or coconut, and some breakfast cereal, oatmeal and other processed foods. I certainly wouldn’t recommend grabbing a cereal bar just for the added calcium but it’s helpful to pay attention to labels to know when calcium has been added.

Adora Calcium SupplementsSupplements

If you are not sure you are getting the RDA of calcium, a supplement can put your mind at ease. And why take a boring pill when you can enjoy a delicious piece of chocolate instead? Adora Calcium Supplements grew out of Thompson Brands, a privately owned company based in Connecticut, has that has been in the chocolate business for over 135 years and has found a way to create a very tasty calcium supplement! Each Adora supplement contains 500 mg of calcium carbonate as well as 500 IU of Vitamin D3, which is key for absorption.

Adora Calcium Supplements have recently been reformulated and are now made with organic chocolate from Rainforest Alliance Certified™ cocoa and are GMO free to boot. Each Adora disk has only 30 calories and comes in either dark or milk chocolate. Take two to get 100% of the daily recommended value of calcium or if you are like me and regularly eat calcium rich foods, enjoy one as an afternoon treat a few times a week. It’s a delicious way to get peace of mind!

Healthy Habits

Your bones will benefit from these healthy habits:

  • Weight bearing exercises including weight lifting, walking, running, climbing stairs and some yoga poses
  • Skip diet drinks which may leach calcium from bones
  • Get natural Vitamin D from sun exposure – but be aware that sunscreen is advised to prevent skin cancer

What are the top sources of calcium in your diet?

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(Disclosure: This post is part of a sponsored partnership with Adora Calcium Supplements. All opinions are my own. Please consult your health practitioner for medical advice.)

top image by adifansnet via flickr creative commons

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