At my physical on Friday, my doctor ran a test to check my bone density. While I was in the normal range for a woman my age, I was on the lower end of the spectrum. She recommended taking a supplement. After standing in front of them at Whole Foods for about 15min, I decided against buying a supplement. I would much prefer to try to add additional sources of calcium into my diet.
After a google search and consultation with my nutrition textbook, I am fully prepped with a list of calcium rich foods to try to incorporate more into my diet. Beyond dairy products, kelp and other seaweeds, dark leafy greens, fortified tofu, salmon, sardines, almonds, sesame seeds, and broccoli are all good sources of calcium.
I was solo for dinner last night so I made “crazy food.” I roasted a carnival squash and stuffed a bunch of steamed, calcium rich kale and goat cheese into the middle. I attempted an over easy to go on top but it didn’t go so well. This was very tasty and I have another squash half roasted and ready to use later this week.
This morning felt like an oatmeal morning so I challenged myself to incorporate more calcium into my regular bowl. For two people, I combined 2/3 cup rolled oats, 1 1/3 cup Almond Breeze, 1 banana, and a pinch of salt. I topped my portion with a blob of plain low-fat yogurt and some apple sautéed in brown sugar and butter. The oats were creamier than usual which can be attributed to using all Almond Breeze rather than a mix of Almond Breeze and water. Creamier = better=more calcium!
In the course of my research, I discovered that caffeine consumption causes you to excrete calcium in your urine. I drink A LOT of coffee each day! At least two full mugs in the morning and sometimes a decaf in the afternoon. So could definitely be something to take into consideration too. I have successfully weened myself from coffee in the past, but I just enjoy it so much! I am going to try to slowly work myself down to one mug (which is probably around 12oz) in the morning. Baby steps.
Anyone had the bone density test done? What are your favorite sources of calcium? Any one know more about this that I am missing?