The top 10 calcium-rich foods are: Cheese, Yogurt, Milk, Sardines, Dark leafy greens like spinach, kale, turnips, and collard greens (If you go to the Philippines, try looking for a veggie named "Malunggay", it's seriously calcium-packed), Fortified cereals (They have a lot of calcium in one serving.), Soybeans, Fortified soymilk (Not all soymilk is a good source of calcium, so it's best to check the label.), Enriched breads, grains, and waffles. And of course, take calcium supplements.
Also, it's good to note that Calcium is useless without Vitamin D.
If you're a girl/lady, I suggest investing on your calcium levels while you're young, as the Calcium absorption diminishes with estrogen at age 40 (that's why osteoporosis is more common in females.)
Try augmenting Calcium Supplements with Vit. C and Iron (for the ladies). It's also good to take note that Iron is 100% absorbed by the body when taken with Orange Juice. =)
I always stuck with lots of milk, cheese and yogurt and have never really had a problem with lacking of calcium that I can tell - strong bones, good joints. But as several people have already pointed out you HAVE to have vitamin D to make use of the calcium. W/o the vitamin D your body cannot absorb calcium. Most milks say "with vitamin D" right on the side of them tho.
Its best to get your vitamin's from foods too, as they are easier to absorb than processed vitamins, but the processed vitamins can help fill in if you are lacking a bit.
Eat foods that are high in calcium and vitamin D. Such as dark leafy vegetables (spinach), kelp, broccoli, sardines, salmon, oysters, dairy products, etc...
If you are trying to get strong bones by eating a lot of foods high in calcium, try to stay away from a lot of foods that contain whole grains. They contain something that prevents calcium from being properly absorbed.
If you don't think you will be able to get enough calcium and vitamin D in your diet, you can take supplements as well.
Hope this helps! :-)
She must have meant Phosphorus... Since Calcium and Phosphorus should be balanced in our body.
As for the Malunggay, it's a leafy vegetable very common in Asia, esp, the Philippines.
High in Calcium, Phosphorus, and many other stuff. I personally have never encountered a plant as medically useful as that one. =)
Eat the following food rich in Vitamin A: Carrtos, Papaya...
(*starts a boring lecture about the importance of Vitamin A*)
Quick! Hit me with a rolling pin before i couldn't stop myself!
Did you just thank yourself? & thank you for the feedbk!
This is all very interesting.. I have not been health conscious ,
as of late.. Since I stopped playing sports..
That's psychotic! Thanking myself. =)
Actually i was thanking you for the points. =)
I suppose i should say "you're welcome" to myself too. =p
those that contain calcium and phospor. In particular I believe they are milk, marine products, soybean, spinach. Do not forget to do the walking...:-)
anything with vitamin d and calcium is very important. dairy products, eggs, and take supplements if your diet isn't good.
Thank's Sri' you would have to add one more exercise
on my hectic schedule.. Ha, ha!
zzzzz.....zzzzz..... lol.... Thanks John. It was a great lecture indeed. XXX
& what is phosphor & malunggay? what john mentioned up
That is what I mean PHOSPHOROUS. I need Vitamin A LMAO....
Hey, Thanks =)