Calcium is an essential mineral that is crucial for maintaining strong bones and teeth, as well as supporting various other bodily functions. It plays a vital role in nerve transmission, muscle contraction, and blood clotting.

While dairy products are commonly known as the primary source of calcium, there are numerous other foods and strategies to help you meet your daily calcium needs. In this article, we will provide you with 13 practical tips to increase your calcium intake and ensure optimal health.

1. Consume Dairy Products

Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Opt for low-fat or fat-free versions to limit calorie and saturated fat intake while still meeting your calcium needs.

If you are lactose intolerant or follow a vegan diet, there are plenty of non-dairy alternatives fortified with calcium, such as soy milk or almond milk.

2. Include Leafy Greens in Your Diet

Dark leafy greens like kale, spinach, and collard greens are excellent sources of calcium. You can include them in salads, soups, or sauté them as a side dish.

These vegetables are not only packed with calcium but are also rich in other essential nutrients and fiber.

3. Add Calcium-Fortified Foods to Your Diet

Many everyday foods are fortified with calcium, making it easy to increase your intake. Common examples include calcium-fortified orange juice, cereals, bread, and tofu.

Always read the labels to identify fortified products and choose those that fit your dietary preferences.

4. Include Fish with Edible Bones

Sardines and canned salmon are excellent sources of calcium as they contain soft, edible bones. These small bones provide a significant calcium boost to your diet.

Mash them and include them in your salads or make them the star ingredient of your fish patties.

5. Snack on Nuts and Seeds

Nuts and seeds, such as almonds, chia seeds, and sesame seeds, are not only delicious but also rich in calcium. Sprinkle them over your salads, add them to your smoothies, or simply snack on them to enhance your calcium intake.

6. Opt for Calcium Supplements

If you struggle to meet your calcium needs through dietary sources alone, consider calcium supplements. There are various forms of calcium supplements available, including calcium carbonate and calcium citrate.

Consult with your healthcare provider to determine the right dosage and supplement type suitable for your needs.

Related Article 11 Ways to Add Calcium to Your Diet

7. Cook Meals with Fortified Spices

Some spices, like cinnamon and turmeric, come in fortified versions that contain added calcium. These fortified spices offer a subtle yet effective way to increase the calcium content of your meals.

Sprinkle them over your oatmeal, soups, or use them in your cooking to add an extra dose of calcium.

8. Choose Calcium-Rich Fruits

Certain fruits, such as oranges, figs, and dried apricots, are packed with calcium. Incorporate these fruits into your diet by enjoying them as a snack, adding them to your smoothies, or using dried fruits as a topping for your cereals and yogurt.

9. Limit Foods That May Inhibit Calcium Absorption

Some foods can hinder calcium absorption, including high-sodium foods, excessive caffeine, and foods high in oxalates, such as spinach and rhubarb.

While it is not necessary to completely avoid these foods, it is essential to consume them in moderation and ensure you combine them with calcium-rich foods to maximize absorption.

10. Consume More Low-Fat Cheeses

Cheeses like mozzarella, cottage cheese, and ricotta are excellent sources of calcium. Opt for low-fat versions to reduce your intake of saturated fats while still gaining the calcium benefits.

These cheeses can be incorporated into various dishes or enjoyed on their own as a snack.

11. Prioritize Calcium During Pregnancy and Breastfeeding

Pregnant and breastfeeding women have higher calcium requirements to support their own health and ensure proper fetal development.

It is essential to consume calcium-rich foods, such as dairy products, leafy greens, and fortified foods, to meet these increased needs. Consult with your healthcare provider for personalized recommendations.

12. Increase Vitamin D Intake

Vitamin D is crucial for calcium absorption and utilization by the body. Ensure you get enough sunlight exposure, consume vitamin D-fortified foods like fortified milk, and consider a vitamin D supplement if necessary.

Adequate vitamin D levels will ensure your body optimally utilizes the calcium you consume.

13. Practice Portion Control

Controlling portion sizes is essential for managing overall calcium intake. While calcium-rich foods are beneficial, they should be consumed in moderation to maintain a balanced diet.

Opt for a variety of calcium sources and ensure your diet includes a wide range of nutrients for overall health.