How to make a calcium-rich diet to ensure strong bones

A calcium-rich diet is important to ensure strong and healthy bones preventing diseases such as osteoporosis and osteopenia, especially in women with a family history of the disease. Calcium also helps to improve the contraction capacity of the muscles and is useful for improving the quality of life of the individual.

To follow a diet rich in calcium you should eat foods such as milk and dairy products daily like cheese, yogurt and butter, for example.

Some tips for making a diet rich in calcium are:

1. Drink milk for breakfast or before bedtime;
2. Take 1 yogurt a day;
3. Put a slice of minas cheese on bread or toast;
4. Add grated cheese in the pasta and white cheese in the salads;
5. Add a little sour cream in soups and sauces;
6. Eat calcium rich fruits like mango, orange, kiwi, pear, grape, prune and blackberry;
7. Eat regularly dark green vegetables such as spinach and broccoli because they are also good sources of calcium.

For more examples of calcium-rich foods see: Foods rich in calcium.

To know what not to eat to ensure a good amount of calcium, see:

Calcium rich diet menu

This example of a calcium-rich diet menu is a simple option for those who want to increase calcium in their diet.

• Breakfast - 1 French bread with cheese mines and a glass of milk.
• Lunch - tofu stewed with rice and spinach cooked with grated cheese. For dessert, grapes.
• Snack - natural yogurt with granola, blackberries and to accompany a juice of mango and orange.
• Dinner - grilled sardines with boiled potatoes and broccoli seasoned with olive oil. A pear for dessert.

Consuming calcium through plant foods is a very important strategy for people who are intolerant of milk sugar, lactose, or just do not like the taste of milk and its derivatives. However, these foods also have oxalates or phytates that make it difficult to absorb iron, so it is important to vary the dietary sources of calcium. To learn more about how to increase calcium absorption see: 4 tips to improve calcium absorption.

See too:

• Foods rich in calcium without milk
• Feeding for osteoporosis
• Calcium and Vitamin D Supplement