How To Naturally Boost Your Calcium and Magnesium Intake
Vital minerals with excellent health benefits and can be found naturally within a variety of foods.
Calcium and magnesium are essential minerals that you need in your daily diet. These two minerals work together to support strong bones and a healthy heart. If your doctor has recommended that you get more of these minerals, he might suggest taking a supplement. While supplements are an effective way to boost your intake, certain foods can increase your intake while also boosting your intake of other key vitamins and minerals.
While calcium has a reputation for being the bone-building mineral, it does much more than that. In addition to helping you regenerate bone, adequate intake of calcium also helps support the function of your blood vessels, encourages nerve transmission, enables your body to secrete hormones and promotes proper function of your muscles. You need between 1,000 and 1,200 milligrams of calcium each day to support these bodily functions.
How To Boost Calcium
The best way to naturally boost your calcium is to eat foods rich in this mineral. Add a glass of low-fat milk to each of your meals and you will be close to your daily recommendation of calcium. Add a slice of cheese to a sandwich or have a carton of yogurt for a snack. Make a spinach salad with broccoli and kale as a nutritious way to get more calcium. Drink a glass of calcium-fortified orange juice with your breakfast, sprinkle cheese on pasta or add canned salmon to a bowl of soup as additional ways to naturally boost your calcium intake.
Magnesium is another mineral crucial for the health and strength of your bones. You also need adequate amounts of magnesium to encourage proper muscle function, keep your heart beating normally, regulate your blood sugar and support a healthy immune system. Sufficient magnesium might also help you maintain a healthy blood pressure and boost your energy. You need between 310 and 420 milligrams of magnesium each day.
How To Boost Magnesium
Sprinkle sliced almonds into your morning bowl of oatmeal or into a carton of yogurt for a healthy snack. Most nuts are high in magnesium, but almonds have the most per 1-ounce serving. Add spinach to a salad or sandwich or to pasta sauce to boost your intake of magnesium. Have a baked potato, black-eyed peas or beans as a side dish as other ways to naturally boost your intake of magnesium. Stir cooked lentils into stew, add a sliced banana to a peanut butter sandwich, sprinkle raisins into a bowl of cold cereal or add sliced avocado to a taco as additional natural ways to get more magnesium in your diet.