Getting Enough Calcium

Calcium is necessary for building and maintaining strong bones and proper neurological function. Studies suggest that a diet rich in this essential mineral also may aid weight loss efforts. While you may think you're getting your fill, many Americans are calcium deficient and require a supplement.

broccoli

Vitamin supplements not only ensure adequate calcium, they often contain other vitamins and minerals that the body needs to absorb calcium. Medi-Weightloss Clinics® Calcium 4 Blend combines four calcium compounds — calcium carbonate, calcium citrate, calcium glycinate and tricalcium phosphate — with magnesium and vitamin D-3.

Regardless of whether you take a supplement, you should be sure to get calcium through your diet as well. Milk is the most well-known source of calcium. One cup of cow's milk contains 276 milligrams of the bone-building nutrient, which is about a third of the body's needs. Many non-dairy food sources are high in the mineral as well.

  • Nuts and seeds: These are an ideal high-calcium, protein-rich snack to get you through the day. Sesame seeds, Brazil nuts, and almonds are all high in calcium.
  • Broccoli: Four cups contain more calcium than a glass of milk.
  • Celery: Add peanut butter for a healthy, protein-packed snack.
  • Leafy green vegetables: Leafy green vegetables are super foods. They are loaded with antioxidants and essential vitamins and minerals. Spinach and collard greens contain about 250 milligrams of calcium per serving.

A diet rich in calcium in conjunction with a calcium supplement contributes to better overall health.