1. Consume Calcium
Calcium is
an important part of a balanced diet. That’s because calcium is not
only important for strengthening bones (which is especially important
because it helps prevent musculoskeletal injuries during exercise), it
also regulates your blood pressure, helps secrete hormones and digestive
enzymes, assists directly with weight loss, regulates heart muscle
function, and helps boost your metabolism. One animal study even showed
an increase in core temperature related to calcium consumption.
Remember, when body heat rises, so does metabolic rate. Not a dairy fan?
Don’t worry; many foods are rich in calcium.
2. Choose Foods Rich in Calcium
The
easiest way to stock up on your calcium needs is by eating dairy
products like milk, cheese, and yogurt. But there are many other foods
that are also rich in calcium. They include dark green leafy vegetables
like broccoli, spinach, kale, and collards; fish with edible bones;
calciumfortified soy milk; tofu made with calcium; shelled almonds;
turnips; mustard greens; sesame seeds; blackstrap molasses;
calcium-fortified cereals; and calcium-fortified orange juice.
3. Try Dairy
Dairy products help boost
metabolism and build strong bones because of their high calcium levels.
Some studies have even suggested that the calcium in dairy products may
facilitate weight loss.
One such
study featured three groups of obese subjects, each of whom was on a
diet that would promote a weight loss of a pound a week for 24 weeks.
Each group received a different amount of calcium: The lowest received
430 mg/day through their diet; the middle group received 770 mg/day
through the same diet, plus supplements; and the third group received
1,100 mg/day wholly through diet. At the end of the study, the group
receiving the lowest calcium had lost nearly 15 pounds, the middle group
had lost 19 pounds, and the group that ate the most calcium-rich foods
had lost 24 pounds, 66 percent of which was fat from their abdominal
area (as opposed to the low-calcium group which lost 19 percent of fat
from their abdominal area). As you can see, it pays to include dairy in
your diet.
4. Drink Milk
A serving
of milk, especially cow’s milk, helps build strong bones by supplying
the body with nearly 30 percent of its daily calcium needs and 20
percent of its phosphorus needs, as well as plenty of vitamins A, D, and
K, and two of the B vitamins that are needed for heart health and
energy production. If you’re lactose intolerant or are opposed to
drinking cow’s milk but still want the milk you drink to have a positive
impact on your metabolism, make sure your rice, soy, or almond milk is
fortified with these vitamins and minerals.
5. Eat Yogurt
Yogurt is an excellent source of
calcium that also provides about 9 grams of animal protein per 6-ounce
serving plus vitamin B2, vitamin B12, potassium, and magnesium. One of
the most beneficial aspects of yogurt comes from the use of active, good
bacteria known as probiotics. Probiotics adjust the natural balance of
organisms, known as microflora, in the intestines to aid digestion. To
make sure your favorite brand of yogurt contains active cultures, look
for labeling that says “live and active cultures,” or for words such as Bifidus regularis, L. bulgaricus, S. thermophilus, or bifidobacterium.
6. Eat Reduced-Fat Cheese
Cheese is a great source for
protein, vitamins, and minerals, but it is also high in calories and
saturated fat. So, while you shouldn’t cut it out altogether, it would
be wise to make a habit of choosing reduced-fat cheese, which has about
30 to 40 percent fewer calories and less fat. Try the following
suggestions so you don’t overdo how much fat you’re eating:
•Use half of what you would normally use in recipes.
• To boost flavor but reduce
calories, use higher-flavor cheeses sparingly: Parmesan, Romano, blue
cheese, Gorgonzola, goat, feta, or extra-sharp Cheddar.
• Eat
cheese with lower fat alongside higher-fiber foods, such as apples,
pears, whole-grain bread or crackers, or beans so you feel full faster.
7. Eat Broccoli Sprouts
Broccoli
sprouts boost enzymes in the body, while detoxifying potential
carcinogens. Researchers estimate that broccoli sprouts provide 10 to
100 times the power of mature broccoli to neutralize carcinogens. Dr.
Paul Talalay, researcher at the Johns Hopkins School of Medicine, found
that three-day-old broccoli sprouts consistently contained 20 to 50
times the amount of chemo-protective compounds found in mature broccoli
heads, offering a simple, dietary means of chemically reducing cancer
risk. The antioxidants found in broccoli sprouts may help boost
metabolism as well as prevent several types of cancer, heart disease,
macular degeneration, and stomach ulcers. They may also help reduce
cholesterol levels.
8. Eat Spinach and Other Dark Leafy Greens
Popeye
wasn’t playing around. Spinach is one of the best foods you can possibly
eat. Loaded with calcium, folic acid, vitamin K, iron, vitamin C,
fiber, carotenoids, lutein, and bioflavonoids, spinach is low in
calories and it is a nutritional powerhouse. Other dark leafy greens
like collards, Swiss chard, turnip greens, and bok choy are also
excellent sources of calcium. Try adding spinach and other dark leafy
greens to salads or soups, omelets or quiche, or as a replacement for
iceberg or romaine lettuce on sandwiches.
9. Eat Kale and Other Brassica Vegetables
Loaded
with cancer-fighting antioxidants and rich in calcium, kale is one of
the healthiest foods in the vegetable kingdom; together with its cousin,
broccoli, kale offers strong protection against cancer and other
diseases. Kale and other vegetables in the Brassica family contain a
potent glucosinolate phytonutrient that actually boosts your body’s
detoxification enzymes, clearing potentially carcinogenic substances
more quickly from your body. More common members of the prestigious
Brassica family of vegetables include cabbage, broccoli, Brussels
sprouts, cauliflower, collards, mustard greens, bok choy, and broccoli
rabe or rapini. With so many choices, take advantage of having at least
one each day of the week.
10. Eat Fish with Edible Bones
When you
dine on fish, you’re eating a complete protein; that is, you’re getting
all of the amino acids your body requires for proper nutrition. They’re
also good sources for many of the B vitamins, and fattier fishes are
good for getting your A and D vitamins. But if you want an extra helping
of calcium to help maintain your skeleton, munch on fish with small,
soft, edible bones such as canned anchovies, sardines, chum salmon, or
jack mackerel.
11. Try Sardines
Sardines
are packed with nutrients, including calcium, coenzyme Q10, protein, and
potassium. They are particularly good sources of calcium, providing the
same amount of calcium as a glass of whole milk—plus balanced amounts
of vitamin D and phosphorus, needed for the effective absorption of
calcium.
