How To Get More Calcium Into Your Diet

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Improve your bone and heart health and lose weight by increasing your calcium intake.

To complete this How-To you will need:

Dairy foods
Calcium-fortified orange juice
Dark green vegetables
Canned fish
Vitamin D
Calcium supplements

Step 1: Know how much you need

Know how much calcium you need. Adults require 1,000 milligrams of calcium per day. Children age 4 to 8 need 800, and kids 9 to 18 1,300. Men and women over 50 should get 1,200.

Tip: Do not exceed 2,500 milligrams per day. Too much calcium can damage your kidneys and interfere with the absorption of other essential minerals.

Step 2: Eat more dairy

Eat at least two servings of dairy foods each day. A cup of skim milk or yogurt or 1½ ounces of cheddar cheese provides nearly a third of what you need.

Step 3: Drink fortified juice

Drink a cup of calcium-fortified orange juice with breakfast to gain another third or more of your daily calcium.

Step 4: Eat more dark greens

Eat dark green vegetables. A cup of spinach has almost as much calcium as a cup of milk, and collard greens have more.

Step 5: Eat bony fish

Eat canned sardines and salmon with bones to gain another 20 to 30 percent of your daily calcium per serving.

Tip: Cut down on caffeine to get more calcium from the foods you eat.

Step 6: Get enough vitamin D

Get enough vitamin D. To absorb calcium your body needs this vitamin, found in fortified milk, cereals, and juices, and fish such as tuna, salmon, and mackerel.

Step 7: Take a supplement

Take a supplement if you can't get enough calcium from your food. For better absorption, take half in the morning and half in the evening.

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Category:

Howto & Style

Tags:

• HealthBeauty
• getting
• more
• health
• diet
• nutrients
• supplements
• calcium
• bone
• heart
• weight
• losing
• foods

[elel666diablo]

thanks!

[njanek123]

THANK YOUU! =D

[AndyAngelZ]

@TheKotek1 milk is the number 1 cause of osteoporosis, yet it's so ironic, but true

[AndyAngelZ]

milk.... canned foods?? the fuck? are they trying to kill u??

[TheKotek1]

@Licrobennet What a bulshit is this, calcium in milk will wash your calcium from you body and other minerals too, if you get to 60 on this diet without osteoporosis you will be lucky. Can spinach, yogurt ,orange juice like that no way....fresh OJ yes...is that a add for can food....

[neilhd100]

GOT MILK?

[maninder1231]

thanks a lottttttttttttt keep posting such videos

[Licrobennet]

or just drink 3 glasses of orange juice

[Tressco]

Speedos & Methheads could benefit from this one, too...

[arcanesys1]

This is a good video to watch the day after you roll on Ecstasy

[seygra20]

too much protein causes calcium to be leached from the bones

[Jonikiwi]

watch out with the kidney stones :)