In order to prevent calcium deficiency and many diseases associated with this condition, we need to add more calcium-rich foods to our everyday diet. Sometimes we know what the good sources of calcium are, but don't know how to make an everyday diet plan. Keep reading on this article to learn how to make high calcium diet plans.
Starting off with a healthy breakfast, you can have calcium-fortified cereals, orange juice or simply a bowl of oatmeal to get adequate amounts of calcium. If you are not allergic to milk, drink 1 cup whole or skim milk in the morning. Alternatively, a cup of frozen yoghurt can be eaten with 1 or 2 eggs depending on your appetite.
Green leafy vegetables should be added in all high calcium diet plans. Make a salad of cabbage by mixing it with noodles or spinach salad can also be made. Similarly, collard greens, dandelion greens and kale can be mixed together to make a healthy salad for lunch. If you are not fond of eating salads, eat a good sized sardines or salmon with bones.
While making high calcium diet plans, make sure to add foods you like to eat on a regular basis. There are hundreds of dairy as well as non-dairy food sources of calcium which you can add to your diet. Processed cheese spread, ice creams, tofu, nuts, boiled bone soup, sesame seeds and blackstrap molasses are excellent sources of calcium.
You can make a baked dessert for dinner by adding 1 or 2 tablespoon of blackstrap molasses to it. Blackstrap molasses not only adds flavor but also provides adequate amounts of calcium. You can receive up to 250 mg of calcium just by consuming 2 tablespoon of this food material.
In addition to the above-mentioned sources, you should also add high-quality calcium supplements to your high calcium diet. Try to find coral calcium or specifically Okinawan coral calcium supplements to receive good amounts of calcium on a daily basis. These supplements have been found to be the most effective in terms of curing calcium deficiency and providing long-term health benefits.
Well, this is about it. Now you can make your own calcium diet plan to fulfill daily needs of this important mineral. An average, healthy adult requires up to 1200 mg of calcium per day. Pregnant and postmenopausal women should increase their calcium intake and try to bring it to 1500 mg per day. Adjust your diet plan according to these daily allowances.
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