Calcium is a mineral naturally found in soil and water. It is absorbed by plants, which are then eaten by people and other animals, benefiting us in many ways. Calcium improves our health by:
Building healthy bones and teeth
Helping our muscles work well
Keeping our nerves healthy …and so much more!
We need approximately 1000 milligrams (mg) of calcium daily. You can meet this requirement if you include a calcium-rich food in every meal and/or a daily calcium supplement.
Here are more tips on how you can increase your calcium intake and absorption:
Always include a dairy or plant-based milk during breakfast, and leafy green vegetables for lunch & dinner.
Use fat-free (skim) or low-fat (1%) dairy products (such as cheese, milk, and yogurt), instead of regular/full-fat (whole) dairy products which contribute to weight gain.
Choose calcium-fortified foods such as fortified cereals, ugali or chapati flour.
When comparing packaged foods, choose foods with a higher Daily Value (%DV) of calcium. The goal is to get 100% of the Daily Value for these nutrients on most days. And remember:
5% or less of calcium per serving is low
20% or more of calcium per serving is high
Get supplementation. Speak to your nutritionist & doctor about getting a calcium supplement that suits your needs.
Get enough sun exposure for vitamin D. Our body needs enough vitamin D to ensure adequate absorption of calcium. Vitamin D is made in the skin from exposure to sunlight, so make sure to get at least 15 to 30 minutes of sun exposure DAILY.
Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.