Make sure you're getting enough calcium. Of all the minerals the body absorbs, you're most likely to come up short in your supply of calcium. Unfortunately, this mineral is essential as far as strengthening bones, helping muscles contract and regulating contractions of the heart. Most surprisingly, calcium plays a role in maintaining a healthy weight. The recommended daily calcium intake is 1,200 milligrams a day for most adults. Pregnant women and adolescents need about 1,500 milligrams, and kids need at least 800 milligrams. Get your daily dose of calcium through food or supplements, which are best absorbed when taken in small doses frequently. Vitamin C increases calcium absorption, so wash down your supplements with a glass of orange juice.
Looking for some delicious non-dairy sources of calcium? You might be surprised at which foods are calcium-rich. Of course lowfat milk and yogurt are great sources, clocking in with about 300 milligrams per cup. But those tiny cans of sardines that you probably bypass in the store are the true calcium winners, with 371 milligrams per serving. Calcium-fortified orange juice will give you as much calcium as milk and yogurt, and so will one ounce of sesame seeds. Just three ounces of tofu will give you 190 milligrams. Serve it up in a stirfry with broccoli and bok choy to enjoy up to 350 milligrams of calcium.
