I’ve seen several of my patients lately who have been deficient in their calcium levels. (This is determined through routine blood work). I’d like to discuss ways you can boost your calcium intake through a variety of foods that extend beyond milk and cottage cheese, which some people do not care for or the body cannot easily process (lactose intolerant).
Calcium plays an important role in a healthy diet; nearly every cell in the body needs it in some way. Not only does it help strengthen bones and teeth, but calcium also supports muscle function and transmitting messages through nerves.
Kale – The accolades continue
For the past few years, kale, a leafy green lettuce, has been hailed as the ultimate ‘super green’. This award may very well be justified. It is an excellent source of calcium. Two cups of raw kale provides about 20% of your recommended daily calcium intake of 1000mg. Try it steamed with roasted tomatoes and pine nuts. Toss it with a little olive oil, salt, and pepper for a delicious and nutritious side dish.
Almonds – The ‘super’ nut
Almonds have loads of calcium but are high in calories. A single cup of almonds would provide almost half of your recommended calcium for the day, but half of your recommended calories as well. Have a handful (about 12 nuts) for breakfast or crush them and sprinkle some on a salad for a calorie-conscious calcium boost.
You knew the fish was coming…Salmon
Just three ounces of low-calorie, low-carb, canned salmon has nearly 20% of your daily calcium needs. Best of all, you can purchase it for about $3.00 per can. For an elegant lunch, mix canned salmon with a bit of low-fat mayo, diced green onions, celery, and sprinkling of chopped almonds. Spoon the mixture into hollowed out avocados and serve on a bed of fresh kale. What an attractive, healthy and tasty meal!
Eating calcium is like investing in your health. The more calcium you get now, the stronger and healthier your bones will be as you age. Enjoy it today and your bones will reward you in years to come.
About Dr. Seun Sowemimo, MD, FACS
“Dr. Seun” is a top NJ bariatric surgeon and the medical director at Prime Surgicare, with offices in Freehold serving Monmouth and Ocean counties. He is board-certified, Columbia and Yale University fellowship-trained advanced laparoscopic, bariatric and general surgeon. He has advanced expertise performing the safest, most advanced laparoscopic and general surgical operations. To learn more, visit his YouTube channel or call Prime Surgicare at (732) -982-2002