Calcium is one of many key minerals your body needs to be at its healthiest. Getting a normal amount of calcium from your diet is highly possible, negating the need for any supplements. When you consume enough of this mineral, you end up seeing the following benefits: 

  • Improved bone and teeth strength
  • Better muscle movements and contractions
  • Enhanced nerve functions
  • Regular blood clotting

It’s one of those things everyone needs – though it’s particularly important for kids. With that in mind, here are the top three ways you can get calcium in your diet: 

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Dairy Products

The easiest way to consume calcium is through a range of dairy products. All your favorites will include ample amounts of calcium, such as: 

  • Milk
  • Cheese
  • Yogurts 

Many yogurts and cheeses will be fortified with calcium to make them more nutritionally beneficial. The best thing about these foods is how effortlessly they merge into your diet. Have a glass of milk with breakfast, include yogurt as part of a healthy lunch, or snack on some cheese during the day. 

Plus, dairy products are a great source of protein, leading to even more health benefits – especially if you’re trying to build muscle and gain strength! 

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Bone Broth

Meat eaters can get even more calcium out of bone broth packets. You can buy these from many places, and they include pre-made frozen broth for you to heat up on the stove. Be sure to pick some calcium-rich chicken bone broth for the most benefits – like dairy products, this gives you ample protein to go alongside the calcium. 

It’s one of the best calcium sources because you get it from the bones in the broth. This makes it more natural and easier for you to consume and digest in your body. 

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Leafy Greens

If you don’t eat meat or dairy, you’re probably wondering where your daily calcium intake comes from. Don’t rush to the supplement store to buy some calcium tablets! These are never recommended, as they can easily give you too much calcium when combined with other foods. This will lead to stomach problems and an afternoon on the toilet. 

Instead, leafy greens are the best vegetarian/vegan-friendly sources of calcium. Your best bet is to buy lots of curly kale and use that. Why? Because it’s got plenty of calcium per serving, is extremely versatile, and comes with a lot of iron. You can blitz kale into soups or smoothies, fry it to use as a side, or bake it in the oven with a touch of salt to make it super crispy. That final method is excellent – it makes the kale seem like crispy seaweed from Chinese restaurants, which is such a nutritionally beneficial afternoon snack! 

Don’t sleep on the benefits of calcium for the human body. Strong bones are less susceptible to long-term diseases like osteoporosis, and regular calcium levels help your body function as it should. Supplements are not necessary; find ways to implement all of the food sources above into your diet instead. 

Anna Jones
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