We all need calcium and other nutrients to develop a strong skeletal and immune system. Our everyday diet should be composed of all the important minerals and vitamins to make our body strong and capable of fighting against many diseases.
A high calcium diet plan is not very difficult to follow once you know all the calcium-rich foods coming from plant as well as animal sources. Let’s find out how to make a high calcium diet plan.
Vegetables are rich sources of calcium and other minerals. They are good for maintaining overall health and should be consumed on a regular basis. Cooked as well as raw vegetables are good calcium sources. A high calcium diet plan should include kale, broccoli, spinach, mustard greens, turnip greens, dandelion greens and cabbage. You can make a mixed salad using these vegetables or simply cook them and eat 1 cup of any of these vegetables daily.
Milk and dairy products can be easily added to an everyday diet. Make a habit of drinking at least 1 cup of skim or low-fat milk daily. Similarly, other dairy products like cream, cheese, yoghurt and ice cream can be used to obtain adequate amounts of calcium. Eggshell is a good source of calcium and those who don’t like eating eggs can also use egg substitutes to act as fairly good calcium sources.
A high calcium diet should also be composed of beans, nuts, fish and seafood. Soy milk, soy beverages, boiled bone soup, calcium-fortified orange juice, blackstrap molasses, sea vegetables, oatmeal, calcium-fortified cereals and tofu are excellent sources of calcium. Make a plan for 3 or 6 meals a day depending on your overall health and weight by including 1-3 servings of at least 5 to 6 of the above-mentioned foods.
A diet plan is more easily followed when the foods you like are added to it. If you don’t like milk or are allergic to it, don’t force yourself to drink it regularly. Soy milk is a good alternative to cow’s milk. Similarly, if you don’t like eating vegetables then try using calcium supplements to fulfill your daily calcium needs.
In fact a good calcium diet should be composed of at least 2-3 daily doses of good-quality calcium tablets. Calcium supplements not only help in overcoming calcium deficiency, but also reduce stomach acidity and assist in proper digestion of food and weight loss.