High Calcium Diet - How to Make a High Calcium Diet Plan

We all need calcium and other nutrients to develop a strong skeletal and immune system. Our everyday diet should be composed of all the important minerals and vitamins to make our body strong and capable of fighting against many diseases.
A high calcium diet plan is not very difficult to follow once you know all the calcium-rich foods coming from plant as well as animal sources. Let's find out how to make a high calcium diet plan.

Vegetables are rich sources of calcium and other minerals. They are good for maintaining overall health and should be consumed on a regular basis. Cooked as well as raw vegetables are good calcium sources. A high calcium diet plan should include kale, broccoli, spinach, mustard greens, turnip greens, dandelion greens and cabbage. You can make a mixed salad using these vegetables or simply cook them and eat 1 cup of any of these vegetables daily.

Milk and dairy products can be easily added to an everyday diet. Make a habit of drinking at least 1 cup of skim or low-fat milk daily. Similarly, other dairy products like cream, cheese, yoghurt and ice cream can be used to obtain adequate amounts of calcium. Eggshell is a good source of calcium and those who don't like eating eggs can also use egg substitutes to act as fairly good calcium sources.

A high calcium diet should also be composed of beans, nuts, fish and seafood. Soy milk, soy beverages, boiled bone soup, calcium-fortified orange juice, blackstrap molasses, sea vegetables, oatmeal, calcium-fortified cereals and tofu are excellent sources of calcium. Make a plan for 3 or 6 meals a day depending on your overall health and weight by including 1-3 servings of at least 5 to 6 of the above-mentioned foods.