Are You Getting Enough Calcium in Your Diet?

Image via Pixabay

Disclaimer: This is a sponsored post written for Viactiv because they feel their product is something our readers would want to know about, and we agree!

You probably know that it's important to have calcium in your diet. It is especially important for women and children. Calcium helps keep our bones and teeth strong, and it also helps our bodies clot blood, release hormones, control muscles, and even keep a normal heartbeat, but most women aren't getting the recommended 1000mg of daily calcium (1300mg for ages 9-18). But do you know how to include calcium in your diet? Read the tips below to ensure that you are including calcium in your diet and making the most of the calcium that’s in the foods you eat.

Dairy Products

Dairy products are most people’s go-to source of calcium in their diet. Milk, cheese, and yogurt are all easy to eat and easy to include at any time of the day, with any meal. If you don’t like drinking milk, try using milk instead of water when you cook your oatmeal or add milk to sauces and soups. Add yogurt to your smoothie or use plain yogurt instead of sour cream on your baked potato.

Leafy Greens and Non-Dairy Products

Most of us have heard at one time or another that leafy greens are a good source of calcium. This is true, but you also have to be careful about what you eat with those leafy greens. Certain food items can bind with calcium, which prevents it from being absorbed by your body. Leafy greens like turnip greens, spinach, kale, broccoli, and bok choy are all great sources of calcium that can be included in salads, lunches, or dinners. You can even blend these greens into a smoothie for a breakfast or snack option.

But there are other foods that also provide your body with calcium. The list includes:

  • Oranges/orange juice
  • Figs
  • Some fish (fresh or canned)
  • Sardines (with bones)
  • Almonds
  • Sunflower seeds
  • Sesame seeds
  • Edamame
  • Tofu
  • Seaweed
  • White beans
  • Black-eyed peas

{ MORE: In Defense of the Sloppy Summer Wardrobe }

Look for Fortified Foods

The US Department of Agriculture and researchers in Finland agree that fortified foods can help increase everyone’s intake of calcium. Easy to buy items, like cereal, sandwich bread, fruit juices, and instant oatmeal, are often fortified with calcium. Just be sure you are also including calcium from natural sources as well as the fortified options.

{ MORE: Are Men’s Pre-Conception Vitamins Really Worth Taking? }

Supplements and Other Nutrients

If you still think you aren't getting enough calcium in your diet, don't worry! Calcium supplements are available in case you don’t think you’re getting enough from the food you eat, even in the form of easy calcium soft chews from Viactiv

Viactiv also has a handy reference page that will help you see how much calcium you are getting per serving and recommended daily calcium intakes. 

Help Guide suggests adding these nutrients to your diet to help you retain and make the most of the calcium you consume:

  • Vitamin D
  • Magnesium
  • Phosphorous
  • Vitamin K

You can also check in with you healthcare provider to get tips that are specifically for your needs.

Do you have a favorite snack or recipe that uses any of these calcium-rich foods? Share in the comments!

Learn more about Viactiv here and expectant moms, make sure to #BumpUpYourCalcium.

Disclaimer: This is a sponsored post written for Viactiv because they feel their product is something our readers would want to know about, and we agree!

What do you think?

Are You Getting Enough Calcium in Your Diet?

I've lived all over the place! I was born in Hawaii, grew up in the Canadian Rocky Mountains, enjoyed some time in the cities of the Bay Area, and even spent a few years in Arizona. These days I am living in beautiful Colorado and loving it. I live with my husband, baby boy, my mom, and our 5 pets (3 cats, 2 dogs). There's a lot of love in our little condo! A few of my favorite things include: Pretty dresses (especially ones I can wear while breastfeeding/pumping these days.) Tea parties wi ... More

Tell us what you think!


Send this to a friend