Delicious ways to get more calcium

A calcium rich diet include more than just milk. From beans to sardines these food can build up your calcium levels and keep your bones strong. Eat these foods for healthier bones. The first thing you can do to get more calcium through your diet to incorporate diary products into each of your meals. Low fat into each of your meals Low fat or skim dairy foods add needed calcium vitamin D and protein to any meal says Dr Sandon from Florida look for a low fat label on these calcium rich diary options. Yogurt Milk cheese cottage cheese other foods that include calcium and vitamins D include .Beans ,almond, canned sardines with bones, fortified cereals, canned salmon, fish and juices or soy milk Dr Sandom said that a fear of fat has caused many people to remove cheese from their diet but this might not be good for your bones. Broccoli may have some calcium in it but it is very low in comparism to dairy foods and not as easily absorbed. So Dr Sandom said add the calcium and protein back your broccoli by adding a slice of cheese advise by dr.Calcium bone up on the recommendation ages 11 to 18 needs 1300 milligrams ages 19 to 50 needs 1,000 milligrams and ages 51 to above needs 1200 mg These numbers may seem intimidating but are less so when you consider that a single 8 ounce serving of milk provides 300 mg of calcium. National surveys suggest that many women and girls get less than half of the calcium recommended daily amount of calcium. Two to three cups of milk per day a few slices of cheeses and perhaps yogurt can provide most people with better amount of calcium. Vitamin D plays important role in the process of bones building without it your body cannot get calcium from the foods you eat. Our bones and teeth needs calcium. The human body does not produce calcium itself. The best way to get calcium is through your diet. Foods like spinach , milk and tofu and cheese is best.