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Eat For Healthier Bones! A list of Calcium Rich food You Need!

Eat For Healthier Bones! A list of Calcium Rich food You Need!

Calcium is the most abundant mineral in the human body.

Though its most known for strengthening teeth and bones, it is also vital for maintaining healthy cells , hormone secretion, blood coagulation, as well as playing an important role in muscle contraction and relaxation.
In short, the body needs calcium to function.

As such there are a range of problems and health risks that can arise from having insufficient calcium. Calcium deficiency is surprisingly common and is considered by some to be a global public health problem, as such it is important to consider your own calcium intake.

Some problems are extremely serious, not only are you at a higher risk of developing diseases like Osteoporosis, but you can develop weak nails, hair loss, and even seizures.

The Warning signs of Calcium deficiency:

  • Lethargy or being overly fatigued
    If you find yourself usually tired during the day when there is no cause for it, this could be warning sign.
  • Tooth Decay
    If you find that your teeth are often aching , or feeling unusually sensitive, or even that there are visible holes in your teeth, this could be a sign of tooth decay, and with it, that you they are not being maintained through calcium intake.
  • Muscle weakness
    If you find you find yourself becoming strangely weaker. This could be a symptom that they aren’t being maintained through calcium.

If any of these sound familiar, its worth considering boosting your calcium with calcium rich foods (there is a list of such foods below), talking to your doctor, or cutting down on food which affect calcium absorption.

Foods which affect Calcium absorption

Surprisingly, improving Calcium levels in the body is not just about consuming Calcium rich foods, but also slightly decreasing your intake of foods which affect the way Calcium is absorbed into the body.
As such consuming them can negatively affect the calcium levels in the human body.
The following foods, nutrients, and minerals have this effect.

  • Sodium.
    Sodium is common in a great many food types (not just kinds which contain high levels of salt). In particular pre-packaged or pre-prepared meals, and canned foods and sauces are rich in Sodium.
    Sodium affects Calcium in your body by increasing the amount of Calcium excreted through your urine. So if you are consuming calcium rich foods and Sodium rich foods, some of the calcium consumed could be totally wasted by the Sodium.
  • Caffeine
    Caffeine has a small affect on both the levels of Calcium the body takes in, and the levels the body excretes. For example a cup of coffee causes a loss of roughly 3 milligrams of Calcium.
  • Alcohol
    Alcohol has been shown to negatively affect the way Calcium is absorbed into the body. However exactly how much is lost, and how much alcohol is required is as of yet unknown.

Top 10 Calcium Rich Foods That You Can Add To Your Diet

Its recommended that you consume and absorb 1000 – 1,500 milligrams of Calcium per day, what should you consume to best reach this number? Here are top 10 Calcium rich foods that you need for a boost!

Milk

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    Though there has been some doubt cast about how good milk is as a source of Calcium due to its high levels of fat and protein. I feel the math speaks for itself One glass of milk contains roughly 300 milligrams of Calcium. Less than half of this amount (131 milligrams) will be lost in the processing of the protein. As such you’ll gain 169 milligrams of Calcium.

    Cheese

      All dairy products are sensational sources of Calcium. One ounce of Cheese contains a staggering 224 milligrams of Calcium. However, like milk, cheese is quite fatty and thus I recommend it be consumed in moderation.

      Cheese is of course, incredibly versatile, if used in conjunction with a meal featuring one or more of the foods on this list, you’ll get a great amount of Calcium quite easily.

      Broccoli 

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        Broccoli is a pretty miraculous vegetable.
        A handful of Broccoli can contain more than 86 milligrams of Calcium. What’s more, surprisingly Broccoli contain more Vitamin C than an Orange , so an increase in Broccoli in your diet is very much recommended.

        Kale

          Like Broccoli, Kale is incredibly nutritious. A 13 grams of cooked Kale will provide you at least 93 of milligrams of Calcium as well as being a fantastic source of Vitamin C and Vitamin K.

          I recommend stir fried Kale and Broccoli as a good, easy, and calcium rich recipe to try.

          Figs

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            Figs

            are a delicious, calcium rich fruit. In fact, 8 dry figs contain as much as 107 milligrams of Calcium, 10% of your daily recommended intake.
            As they are great by themselves, they make an easy, uncomplicated snack. However Fig Jam is also a great source of Calcium.

            Oranges


              Oranges, as you well know are a rich source of Vitamin C, but also, a single orange can contain more than 65 milligrams of Calcium. Like Figs, they are delicious by themselves. However I think they are best enjoyed in a class of (fresh, not from concentrate) orange juice.

              Tofu

                Tofu is most known as a vegetarian meat/protein substitute, however it is also a fantastic and rich source of Calcium. Half a cup of Tofu can contain almost half of your daily recommended Calcium intake. Its important to note that the amount of Calcium in Tofu is dependent on the agent used to prepare the Tofu before packaging and selling. There should be an indication of the levels of Calcium in each packet of Tofu.

                As it is a staple of Vegetarian and Vegan Cooking, it is extremely versatile. It takes the taste of whatever it is cooked with.
                For a calcium and protein rich breakfast, I recommend Tofu Breakfast Tacos

                Almonds 

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                  Almonds are a nutritional powerhouse, containing a healthy amount of protein, Vitamin E, and Potassium. Though they contain fat, the fat contained is monounsaturated fat, which lowers cholesterol levels.
                  One ounce of Almonds contains as much as 75 milligrams of Calcium.

                  Like Figs and Oranges, they can be enjoyed by themselves as a healthy snack.

                  White Beans


                    Raw or cooked, these little beans pack a powerful amount of Calcium. 80 Grams raw, or 200 grams cooked white beans will give you 132 milligrams of Calcium. Also white beans are a great source of fiber, protein, and Iron. Making them a great addition to your diet

                    A delicious recipe using white beans has got to be Ravioli With Tomatoes, White Beans, and Escarole a meal that is quick to prepare, and one that contains 270 milligrams of Calcium per serving.

                    Sardines


                      Sardines, while salty, are an extremely nutritious fish. An ordinary tin or can of Sardines, will be packed with Calcium (for example: 60 grams of Sardines amounts to as much as 351 milligrams of Calcium.
                      But that’s not all, Sardines are also an extremely rich source of Vitamin D, an essential vitamin that is somewhat rare in food.

                      A fancy Sardines recipe comes from Jamie Oliver, Harissa sardines with couscous salad


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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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