Even if you have had healthy bones throughout your life, the natural effects of aging will cause a decrease of calcium. This puts your bones at risk of osteoporosis. Weight training can help you keep your bones (and muscles) strong, but you should also stay on top of your daily intake of calcium.
In addition to preventing osteoporosis, daily consumption of three servings of dairy has been found to enhance weight loss. There hasn’t yet been much research to support this same claim with non-dairy foods, particularly because the synergy of protein and calcium seems to be the link that encourages weight loss.
Beyond strong bones and a leg up with weight loss, calcium also helps maintain healthy blood vessels, keep blood pressure regulated, and prevent your body’s resistance to insulin. A healthy daily dose of calcium is approximately 1,000 mg per day.
Here are the top foods with calcium in high levels, to supplement your daily intake of vitamins and minerals:
- Dairy Products – Cheese, yogurt, and milk
- Dark, Leafy Greens – Kale, spinach, Bok Choy, turnip greens, arugula and collard greens
- Fortified Cereals – Raisin Bran, Total, and others
- Seafood – Sardines and salmon
- Legumes – Beans and lentils
- Fruit – Dried figs, oranges
- Green Veggies – Broccoli, okra, green beans, edamame
- Soy and Tofu – Fortified soymilk and tofu
With three servings of the above foods each day, you should be well on your way to maintaining strong, healthy bones – even as you age. Stronger bones will help you avoid injury, keep other functions of your body healthy, and sustain improved blood pressure.
What are your favorite foods that are high in calcium? Share them in the comments area below…
Featured photo source: Pixabay.com.