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high calcium foods to nourish bones and promote good health:

Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth, muscle function, nerve transmission, and other important bodily functions. However, many people do not consume enough calcium in their diet, which can lead to a variety of health problems, including osteoporosis, a condition that weakens bones and increases the risk of fractures. Fortunately, there are many high calcium foods that can help you meet your daily calcium needs and support healthy bones and overall health.

Dairy products are the most well-known source of calcium. Milk, cheese, and yogurt are all excellent sources of calcium and other important nutrients like vitamin D, which helps the body absorb and use calcium. However, some people may be lactose intolerant or have a milk allergy, which can make it difficult to consume dairy products. If you are unable to consume dairy, there are other high calcium foods you can incorporate into your diet.

Leafy greens like spinach, kale, and collard greens are another excellent source of calcium. These greens are also high in other important nutrients like vitamin K, which plays a role in bone health by helping the body use calcium. In addition to calcium and vitamin K, leafy greens are also rich in antioxidants, fiber, and other vitamins and minerals that are essential for good health.

Nuts and seeds are another great source of calcium. Almonds are one of the best sources of calcium among nuts, with one ounce providing about 8% of the daily recommended intake. Sesame seeds and chia seeds are also high in calcium and can be easily incorporated into your diet. Additionally, nuts and seeds are a great source of healthy fats, fiber, and protein, making them a great snack option.

Tofu is a plant-based protein source that is also high in calcium. Made from soybeans, tofu is a popular ingredient in many vegetarian and vegan dishes. Half a cup of tofu provides about 20% of the daily recommended intake of calcium. Additionally, tofu is a good source of protein and other important nutrients like iron and magnesium.

Finally, there are many fortified foods that can help you meet your daily calcium needs. Fortified foods are foods that have had extra nutrients added to them, such as calcium, to make them more nutritious. Breakfast cereals, plant-based milks like almond milk and soy milk, and orange juice are all common sources of calcium-fortified foods. However, it's important to read the labels carefully, as not all fortified foods are created equal. Some fortified foods may be high in added sugars or other unhealthy ingredients, so it's important to choose wisely.

In conclusion, incorporating high calcium foods into your diet can help you meet your daily calcium needs and support healthy bones and overall health. Dairy products, leafy greens, nuts and seeds, tofu, and fortified foods are all excellent sources of calcium that can be easily incorporated into your meals and snacks. By eating a varied and balanced diet that includes plenty of high calcium foods, you can support strong bones, healthy muscles, and overall wellbeing.

Simple Habits For A Healthier Lifestyle Starting Today

Published on 03/01/2023
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You don’t have to make drastic changes to be healthier. Here are some simple habits worth making a daily routine.

Simple Habits For A Healthier Lifestyle Starting Today

Maintain Friendships

Why It’s Worth It: Research has shown that strong social bonds through friendship, family and community contribute significantly to our physical and mental well-being – while loneliness and social isolation are known risk factors for health problems. Studies have found that feeling lonely can increase your risk of stroke, heart disease, depression and dementia.

Pay Attention To Your Sleep Quality

Why It’s Worth It: The importance of our sleep can’t be underestimated. Between 6 and 9 hours of sleep per night is recommended. This allows our body and brain to regenerate and recover. Not only does restful sleep boost the immune system, but it also helps maintain a healthy weight, increases fertility, and promotes mental well-being. Poor sleep on a regular basis, on the other hand, increases the risk of diabetes, heart disease, cancer, obesity and depression.

Bring Movement Into Your Everyday Life

Why it’s worth it: There’s strong evidence that at least 2.5 hours of moderate exercise a week can help reduce your risk of heart disease and stroke. Physical activity has countless positive effects on our health – from maintaining a healthy body weight to better mental health to longer life expectancy. The challenge is to incorporate regular exercise into our daily routine. Start with 30 minutes: Just half an hour of moderate exercise a day can have a positive effect on your health. You should also avoid sitting too much. So try walking more, standing up for work, or just dancing to your favorite music.

Eat More Colorful Things

Why it’s worth it: In general, the more colorful the selection of food, the more nutritious the diet. So-called phytonutrients, which have an antioxidant and anti-inflammatory effect, ensure the variety of colors. It has long been known that the colorful Mediterranean cuisine, which is characterized by a high proportion of fruit and vegetables, nuts, whole grain products, fish and healthy fats (olive oil), is healthy. A study now proves that the “Mediterranean diet” ensures a longer life expectancy for over 65-year-olds. In countries with a Mediterranean diet, there are fewer cardiovascular diseases, high blood pressure and obesity.

Stay Curious

Why It’s Worth It: This habit isn’t easy to form, but it’s important. It’s about doing more of the things that make you feel valuable, that you belong, that you’re part of something. This not only makes you happier and more joie de vivre, but can also help reduce your risk of health problems such as stroke and depression. Make a list of all the activities that make you feel good or that you enjoy spending your time on. Mark the things that you want to prioritize more in your life.

These Are The 6 Foods You Should Eat Every Day

Published on 06/23/2021
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There are a number of healthy foods that you should eat daily because they are beneficial to your health. This also includes a very specific type of chocolate, for example. We introduce you to 6 foods that should have a permanent place on your menu and that can be easily integrated into various dishes. Of course, you don’t always have to eat the same thing- a balanced diet is crucial. The following foods you should always have in your kitchen, and they are also really tasty.

These Are The 6 Foods You Should Eat Every Day

Green Tea

Whether for breakfast or in between: green tea makes you awake and fit. The caffeinated drink is an alternative for all non-coffee drinkers. The postive effects of green tea have already been proven by numerous studies. One reason for this is the catechins contained in green tea. These are secondary plant substances that have an antioxidant effect in the body. That means they prevent so-called “free radicals” from damaging the DNA.

Nuts

Nuts are the perfect snack for in between. Nuts contain many important nutrients and healthy fats, and thus keep you fit. A handful of nuts a day can protect you from heart attacks and strokes. The performance of the brain is also positively influenced. Nuts are ideal as an addition to your muesli or salad.

Raspberries And Blueberries

The small snack for in-between tastes not only great but also has an important added value: The fruit is considered to be detoxifying and beneficial for digestion. Raspberries also contain antioxidants that can slow down skin aging and reduce the risk of cancer. In addition, berries are extremely low in calories and sugar.

Oats

As a delicious addition to a smoothie, baking or muesli: Oat flakes are healthy food for everyday life. They contain fiber, valuable vitamins, minerals and at the same time little fat. The fiber, in particular, will keep you full for a long time and get you through the day well. Oatmeal can also help with gastrointestinal problems. As a healthy snack between meals, oat biscuits are highly recommended!

Apples

“One apple a day keeps the doctor away” – this is by no means a myth. Apples not only strengthen the immune system, they are also high in fiber, flavonoids and polyphenols. These clean your body of metabolic toxins. The miracle fruit is also said to help with constipation and diarrhea. It is best to eat apples with their skin on- this is where most of the nutrients are. With 54 calories per 100 grams, the apple is also low in calories and perfect for a snack in between meals or for morning muesli. Make sure to wash the apple thoroughly beforehand.

Dark Chocolate

Surprised? You can also eat chocolate every day – but this refers to dark chocolate with no added sugar. The treat is actually a health booster: cocoa is a source of antioxidants and improves your mental performance. Chocolate is suitable as a snack between meals or as a dessert.