Get Plenty Of Calcium In Your Diet
As you probably know, calcium is one of the most important nutrients for maintaining healthy bones. If your diet is deficient in calcium, your body will scavenge the nutrients it needs from your skeletal system. Fortunately, there are plenty of healthy food choices out there that give you a big calcium boost without adding too many calories. Key examples include dark green leafy vegetables, legumes, oats, and low-fat dairy items.
If the foods you eat aren't providing enough calcium, supplements are also an option. Supplements are typically most effective if you take them along with a meal. You may also find it useful to space out smaller doses over time; this avoids unpleasant side effects like diarrhea and cramps.
Remember that calcium needs to work in concert with other nutrients, particularly magnesium and vitamin D. You'll find added vitamin D in a lot of common foods like orange juice, milk, and breakfast cereals. For magnesium, look to vegetables, whole grains, nuts, and seeds.
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