Below is a 1-week menu to effectively increase calcium:
Day 1
Breakfast: 1 glass of unsweetened almond milk (about 300mg calcium), whole grain bread with almond butter.
Lunch: Kale, broccoli, chickpea and Parmesan salad (400mg calcium).
Dinner: Grilled salmon (tender bones) with brown rice and sauteed asparagus.
Snack: 1 cup unsweetened Greek yogurt (150mg calcium).
Day 2
Breakfast: Oatmeal cooked with soy milk and chia seeds (300mg calcium).
Lunch: Tomato tofu with sauteed spinach and garlic (400mg calcium).
Dinner: Canned sardines with tomato salad and quinoa (350mg calcium).
Snack: 1 handful of almonds (100mg calcium).
Day 3
Breakfast: Banana, spinach and soy milk smoothie (250mg calcium).
Lunch: Steamed cauliflower and broccoli, served with lentils and cheese sauce.
Dinner: Pan-fried chicken with peas and carrots.
Snack: 1 jar of low-sugar strawberry yogurt.
Day 4
Breakfast: Whole wheat bread with walnut butter and 1 glass of oat milk (300mg calcium).
Lunch: Seaweed salad, kale, fried tofu and roasted sesame seeds (350mg calcium).
Dinner: Steamed shrimp with lemon, served with stir-fried asparagus and brown rice.
Snack: 1 handful of roasted pumpkin seeds (50mg calcium).
Day 5
Breakfast: Oatmeal pancakes and 1 glass of almond milk (250mg calcium).
Lunch: Sour fish soup cooked with spinach and tofu (300mg calcium).
Dinner: Beef stir-fry with broccoli and white rice.
Snack: 1 slice of cheese and a few walnuts (100mg calcium).
Day 6
Breakfast: Soy milk, strawberry and chia seed smoothie (300mg calcium).
Lunch: Stir-fried tofu with bok choy and shiitake mushrooms (350mg calcium).
Dinner: Pan-fried salmon with steamed broccoli and brown rice.
Snack: 1 cup Greek yogurt (150mg calcium).
Day 7
Breakfast: Oatmeal with almond milk, sliced banana and walnuts.
Lunch: Spring rolls with shrimp, tofu and lettuce (300mg calcium).
Dinner: Sardines served with sauteed asparagus and roasted sweet potatoes.
Snack: 1 handful of almonds and pumpkin seeds.
Benefits of calcium milk:
Adequate calcium intake helps increase bone density, prevent osteoporosis and reduce the risk of fractures in older adults. In addition, calcium also helps maintain a steady heart rhythm and supports muscle contraction.
Note, combine calcium with vitamin D to optimize absorption. You can sunbathe for 10-15 minutes a day or supplement from foods such as salmon and eggs.
Limit salty foods and caffeinated drinks, as they can reduce calcium absorption.
