Milking The Most Of This Vital Mineral

A healthy body requires calcium, it strengthens bones and teeth, and is essential for normal clotting of blood.   It is a vital link in the transmission of nerve impulses and is essential for enzyme regulation, in the secretion of insulin in adults, and in the regulation of muscle function.  Getting adequate amounts of calcium over time helps lower the risk of developing osteoporosis.

One easy way to help you reach an adequate level is to consume at least 2 - 5 servings (depending on age and stage of life) of calcium-rich dairy foods per day.  For example, have one cup of skimmed-milk at breakfast, 2 slices of cheddar cheese at lunch, and a 200g tub of low-fat yoghurt for a snack, and your daily recommended intake is well underway. Dairy is one of the best ways to get calcium into your diet, however, almonds, sardines, and green vegetables also contain varying amounts of this mineral.  When these foods are consumed in combination with calcium-rich products they contribute to your daily supply.

It doesn’t take a significant change to ensure that you are getting enough calcium into your diet. By taking just a few easy steps, you can enjoy all the benefits calcium brings.

Food Ideas For A Calcium Boost

Here are some simple suggestions to help you incorporate calcium into your day:

Go nuts with greens.
Stir fry 235g of dark green vegies such as silverbeet, spinach or bok choy, and add a handful of almonds (about 30g) for a colourful and tasty source of calcium (~100 mg).

Have a toasty lunch.
Make a grilled cheese sandwich using two slices Reduced Fat Cheese Singles (~240 mg).

Satisfy your sweet tooth.
Have a glass of chocolate milk (~110 mg/100g average serve) or enjoy a serving of your favourite flavour of instant dessert, prepared with milk (~150 mg).  This will vary dependent on the type of milk used (fat free, full cream etc).

Au gratin is great.
Serve up some easy side dishes such as 120g of cooked broccoli topped with 20g grated Cheese (~280 mg).

Make an omelette even better.
Add 28g of Cheddar or Swiss cheese (~200 mg).

Looking for a spicy calcium boost?
Count on a delicious bean burrito wrapped in a corn tortilla  (100g kidney beans, average serve) (~70mg).