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Last Updated on December 16, 2020

5 Useful Tips To Increase Calcium Intake

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5 Useful Tips To Increase Calcium Intake

Calcium is widely known as one of the most essential minerals to keep your health staying strong and healthy. The absorption of calcium is extremely important for improving teeth and bone health, as well as strengthening weak legs. Calcium aids in controlling nerve and muscle function, as well as regulating the acid balance (pH) in your blood.

Your body is loaded with more calcium than another mineral; it occupies nearly 99% in the bone as well as teeth. The other 1% is contained in the muscle, other body tissues, and fluid.[1]

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You should note that the lack of calcium can lead to some serious health diseases. Once calcium is not taken enough, your bones might get weak, brittle, or even soft. If remained untreated, calcium deprivation can result in osteoporosis or rickets. Memory loss, depression, muscle spams or numbness in various parts of the body such as the hands and feet are also triggered by calcium deficiency. To help fix the calcium deprivation in the body, it is necessary to make some changes in your daily diets and current lifestyle habits.

1. Get enough Vitamin D.

Vitamin D plays a critical role in raising the absorption of calcium levels in your body. Parents should bear in mind that once vitamin D is not provided enough, children are more prone to contracting rickets. One of the most natural ways to increase the intake of Vitamin D is to spend several minutes under the sun per day; strictly monitor this, though, since excessive exposure to sunlight can lead to skin cancer. Also, you had better avoid direct sunlight between the mid-morning and early afternoon hours; do remember to put on skin protection when going out during those times.

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Another good way to get enough Vitamin D is consuming Vitamin D-rich foods. Eating some fortified dairy products or drinking fortified milk is highly recommended. You can opt for other vitamins and nutrients that help raise the calcium intake consisting of boron, magnesium, and Vitamin K. Before using any supplement, try to consult your doctors to ask for proper dosages.

2. Give up drinking soda.

Drinking soda can pause your process of absorbing calcium; therefore, it is better to stay away from this drink. An excessive consumption of soda beverages can trigger a sudden raise in the phosphate levels present in your blood. High levels of phosphates prevent calcium consumption.[2] Also, if you drink alcohol, keep it at a moderate amount as well.

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3. Avoid excessive caffeine.

There is no doubt that lots of people choose to start their day by drinking a cup of coffee, but, when suffering from calcium deprivation, you are not allowed to drink more coffee. Caffeine present in coffee can leach calcium from bones, thereby depleting their strength. If you cannot quit coffee, then drinking less than 2 cups of coffee per day suffices. To help minimize the effect of caffeine, you can include some milk into your coffee. Drinking green tea or any other herbal teas are good alternatives.

4. Reduce high consumption of sodium.

Sodium intake can make the body use calcium, which is zapped from the bones. All you need to do is to add spices or herbs to flavor your food instead of including salt. At the same time, you should strive to avoid processed foods, since they can also include high amounts of sodium.

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5. Consume more foods rich in calcium.

There is a wide variety of good foods high in calcium that you can feel free to opt for. Some of these foods are composed of:

  • Dairy products such as cheese and yogurt
  • Soybeans or another soy products
  • Non-fat milk or skim milk
  • Sardines
  • Fortified cereals
  • Dark leafy greens like kale, spinach, and collard greens

Rice milk, almond milk, soy milk, orange juice or breakfast cereals are some other well-known examples of calcium-fortified foods.

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Featured photo credit: Sara Cervera via unsplash.com

Reference

[1] National Institutes of Health: Calcium
[2] Oregon State University: Calcium

More by this author

Ashley Bennet

Health and Nutrition Consultant

5 Useful Tips To Increase Calcium Intake

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Published on August 24, 2021

What Is a Whole Food Diet And Does It Really Work?

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What Is a Whole Food Diet And Does It Really Work?

I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

  • Fruit
  • Vegetables
  • Whole grains
  • Lean protein
  • Nuts
  • Water

This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

What Is a Whole Food Diet?

By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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Can Other Diets Also Be Whole Food Diets?

Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

For example, here are the foods involved in the MIND Diet:[1]

  • Green, leafy vegetables five times a week
  • Five or more different colored fruits and vegetables every day.
  • Berries five times a week
  • Five or more servings of nuts a week
  • Olive oil five times a week
  • Whole grains five times a week
  • Oily fish twice a week or take an algae-based omega-3 supplement
  • Legumes and pulses five times a week
  • White meat/mix of plant-based proteins twice a week
  • Vitamin D supplement
  • Minimally processed foods
  • No more than one glass of wine a day
  • One or two coffee or tea a day max
  • Two liters of water a day

That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

Processed Foods That Are Okay on a Whole Food Diet

Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

Benefits of a Whole Food Diet

In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

Whole Foods and the Gut

Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

Whole Foods and the Brain

The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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Some of the best whole foods for the brain are:[6]

  • Oily fish
  • Nuts
  • Eggs
  • Berries
  • Broccoli
  • Whole grains

Is It Easy to Follow a Whole Food Diet?

Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

Is a Whole Food Diet Boring?

Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

Best Hacks for Sticking With a Whole Food Diet

Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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1. Practice Batch Cooking

Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

2. Make Your Own Convenience Foods

Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

Pre-chop. Pre-chop. Pre-chop.

If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

Ready to Try a Whole Food Diet?

If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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Reference

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