How to Get More Calcium in Your Diet

Calcium is an essential part of your daily nutrient intake. A variety of calcium in your body means strong, healthy bones, as well as a fully functioning cardiovascular system. Here are a few ways to ensure that you get the necessary calcium in your diet.

Eat Leafy Green Vegetables

Leafy green vegetables should be in your diet for many reasons. They provide roughage for your digestive system, as well as a wealth of nutrients that can be harder to find outside of the world of fresh produce. Make sure that the kind of leafy greens that you choose are, in fact, the same kind that carries high amounts of calcium; spinach, kale, collard greens, arugula, and corn all carry it in noteworthy amounts. Lettuce, on the other hand, does not – so make sure to always check the ingredient label on your salads.

Drink Milk

Milk is famously another way to get calcium into your body quickly. Whole milk, one percent, two percent, and skim all have calcium, although skimmed will have the most and whole will have the least. If you happen to be unable to consume lactose – worry not! Almond milk also provides the calcium you need if you’re lactose intolerant. There are other alternatives (soy milk, oat milk, etc.) that carry calcium as well. If you’re not a fan of drinking straight milk, there are many ways that you can incorporate it into your diet as an ingredient. Creamy smoothies or sauces (like alfredo) can be a great way to get that extra calcium kick you’ve been looking for. Variations on milk (such as cheese) also can be used.


Vitamins are not necessarily an option that you might want to widely recommend to everybody. They do tend to be a bit more expensive than the actual option with real food – and they usually only give you a certain specific nutrient, whereas fruits, vegetables, and meats can give you lots at the same time. However, they are ideal for individuals in unique situations. Whether you or a loved one is lactose intolerant, or whether you have dietary issues that exclude certain key foods, oral vitamins are a simple, effective, over-the-counter way to supply your body with what it needs.

If you feel you aren’t getting enough calcium, it can be a good idea to take a long, hard look at your diet. Are you regularly consuming the kinds of foods that you need? If not, making the switch to a better and more fulfilling diet might be hard – but it will be worth it.

Check out this article on how to take care of your health when moving!

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