Anyone that has been given an osteoporosis diagnosis has likely been told that they need more calcium, magnesium, and vitamin D in their diet. Most of the time when we hear something like this, the default solution is to find a supplement that has all of these essential nutrients. It is easy to take a pill that claims to have everything you need in it, however, sometimes that is not the best way to get everything you need.
The body does not absorb nutrients from supplements as well as it does from whole foods. A common occurrence, especially with calcium, is that the pill form of the supplement is not easily broken down and ends up being eliminated through waste. Not only that, but calcium in a pill form has also been shown to harden arterial walls and damage the circulatory system.
Another thing we are probably all aware of is that calcium is found in dairy foods (milk, yogurt, etc). This is great for some people, but many people have problems with eating and digesting dairy. So how do we get calcium through whole foods if we cannot eat dairy? Eatthis.com has put together a great list of foods that are rich in calcium:
It’s not exactly groundbreaking news that calcium plays a leading role in bone health and the prevention of both osteoporosis and cancer. But what you may not know is that there are some ways to get the nutrient without downing dairy or choking down a supplement. In fact, several studies have linked calcium supplements to an increased risk of heart attack and death from cardiovascular disease, so it’s better to err on the side of caution and consume the mineral naturally through food.
The article goes on to list 20 different foods in order from least to most nutrient dense. So what is the best food for dairy free calcium consumption??
Sardines. Although sardines aren’t many people’s favorite fish, they’re one of the best sources of dairy-free calcium out there (and one of these 30 Cheap Foods That Uncover Your Abs)—if you can stomach them. Look for varieties canned with the bones, which are soft and completely edible. Sorry, that’s non-negotiable. The bones are where all the calcium comes from; so, in this case, you need to eat the bones to better yours.
When it comes to getting all of the nutrients your body needs through natural methods, it is always a lot easier said than done. Taking a pill every morning is easy, quick, and inexpensive. But, anything worth having is never easy getting. Yes, taking a whole food approach to getting your nutrients requires more time, energy, and money… but the benefits of this approach will yield a bigger return on your investment in your health.
Alex Simmons, Owner and Director of Wholebody Systems