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How To Get More Calcium Into Your Diet

Watch more How to Get Your Vitamins and Minerals videos: Subscribe to Howcast's YouTube Channel - Learn to get more calcium into your diet and boost your health with these tips. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - Howcast Video Games Channel - Howcast Tech Channel - Howcast Food Channel - Howcast Arts & Recreation Channel - Howcast Sports & Fitness Channel - Howcast Personal Care & Style Channel - Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Step 1: Know how much you need Know how much calcium you need. Adults require 1,000 milligrams of calcium per day. Children age 4 to 8 need 800, and kids 9 to 18 1,300. Men and women over 50 should get 1,200. Tip Do not exceed 2,500 milligrams per day. Too much calcium can damage your kidneys and interfere with the absorption of other essential minerals. Step 2: Eat more dairy Eat at least two servings of dairy foods each day. A cup of skim milk or yogurt or 1? ounces of cheddar cheese provides nearly a third of what you need. Step 3: Drink fortified juice Drink a cup of calcium-fortified orange juice with breakfast to gain another third or more of your daily calcium. Step 4: Eat more dark greens Eat dark green vegetables. A cup of spinach has almost as much calcium as a cup of milk, and collard greens have more. Step 5: Eat bony fish Eat canned sardines and salmon with bones to gain another 20 to 30 percent of your daily calcium per serving. Tip Cut down on caffeine to get more calcium from the foods you eat. Step 6: Get enough vitamin D Get enough vitamin D. To absorb calcium your body needs this vitamin, found in fortified milk, cereals, and juices, and fish such as tuna, salmon, and mackerel. Step 7: Take a supplement Take a supplement if you can't get enough calcium from your food. For better absorption, take half in the morning and half in the evening. Did You Know? Calcium is the fifth most abundant element in the Earth's crust, making up three and a half percent of it.
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