High Protein Calcium Diet With High Calcium Vegetables For Stronger Bones

Calcium is a mineral, essential for various functions. The need for calcium in the growth of bones and teeth is well known. Calcium helps in muscle function. It enhances the functioning of the kidney, nerves and muscles. It also gets rid of the condition known as Osteoporosis. Osteoporosis is a condition accompanied by the demineralization or leaching of bones, thereby resulting in a deficiency of calcium. Typical symptoms of osteoporosis involve fragile and weak bones, loss of height, fracture of the bones and curved spines. The recommended allowance of calcium in adults is around 1000 to 1200 mg per day. Dairy products are excellent sources of calcium. At the same time, dairy products are a good source of saturated fats and calories. Better substitutes are use of skimmed or fat free milk, low fat yoghurt, sardines with bones, skimmed milk pudding, and low fat cheese and so on.

Diet High In Calcium

Good amounts of calcium are also derived from non dairy sources, such as almonds, mustard greens, black strap molasses, dried beans, canned fish, dried peas, corn tortillas, turnip greens, figs, tofu, bok choy, kale and broccoli. Half a cup of certain foods such as ice milk, low fat cottage cheese, cream soups, non fat cream cheese,  and frozen yoghurt.

Calcium supplements are recommended, in case of individuals on a low calorie diet. Nursing mothers require about 1.3 grams, on a daily basis. Premenopausal women require a gram of calcium in their daily diet. The levels are slightly high in post menopausal women at 1.5 grams per day. Certain foods are fortified with calcium such as orange juice, breakfast cereals and so on. Certain foods interfere with the absorption of dietary calcium. These foods are better avoided, along with foods rich in calcium. Some of the calcium inhibitors are alcohol and high fiber diet. Caffeinated beverages such as tea and coffee, apart from soda result in demineralization (leaching) of bones. Calcium supplements are recommended, in case of abstinence from dairy products, due to various reasons. The requirement of calcium is less in individuals on a low protein diet.

Lifestyle modifications include avoidance of smoking, getting adequate dosage of vitamin D and opting for weight bearing exercises. Calcium in the diet is enhanced by opting for yoghurt, as dressing, instead of mayonnaise. Salmon is a good alternative for tuna in a salad. Milk is added for breakfast cereals and oatmeal, instead of water.