Calcium is an essential nutrient that gives structure and strength to bones and teeth, helps muscles work properly, and has a number of other critical functions. If you don't consume enough calcium, your bones must tap their reserves to make sure there is an adequate amount of the mineral in your bloodstream. Over time, this constant withdrawal weakens bones and can lead to osteoporosis.
You can always take a calcium supplement to get what you need, but there are a variety of easy ways to increase your daily intake.
• Cook your oatmeal with low-fat milk instead of water.
• Get a nonfat latte instead of a plain cup of coffee.
• Make your hot chocolate with low-fat milk instead of water.
• Sprinkle sesame seeds on cooked rice, salads, or in stir-fries.
• Dollop plain, nonfat yogurt on your baked potato instead of sour cream.
• Dip your vegetables in plain, nonfat yogurt flavored with herbs.
• Have a handful of almonds and an orange as an afternoon snack.
• Have a 1/2 cup of cottage cheese with pineapple chunks.
• Add some chopped kale or other dark green leafy vegetables in your next pot of soup.
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