THE POWER OF CALCIUM How to Get Enough Calcium for Strong, Healthy Teeth
Calcium plays an essential role in the development of strong, healthy teeth and bones. The problem is that it is hard to know whether or not you are getting enough of the mineral. Unless you are tracking your calcium intake, most of us have no clue whether we are getting the calciumwe need. The average adult needs about 1,000 milligrams of calcium every day. But what does 1,000 milligrams of calcium look like? For some people, a simple calcium supplement will be enough — keep in mind, though, the body does not absorb 100 percent of any supplement. To put it into layman’s terms, there is about 1,000 milligrams of calcium in three cups of 2 percent milk. Most people do not drink that much milk in a day, if they drink milk at all. If you are lactose intolerant or rely on alternative milk beverages, what are your options? There are several nutritious, calcium-rich foods that are not milk or dairy. Here a few examples of nondairy foods that are high in the tooth-strengthening mineral (along with howmuch you need to equal 1,000 milligrams):
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Sesame seeds (1 1/4 cups)
Spinach (5 cups)
Tofu (1 cup)
White beans (5 cups)
When you mix and match to incorporate these foods into meals you already eat, you’ll find it’s easy to get enough calcium to keep your teeth and bones healthy. These six foods only represent a sample of the many foods that are high in calcium. Why else is calcium considered so crucial for the body? We all know calcium helps strengthen your teeth against the effects of decay and fortifies your bones against breakage, but it also benefits blood vessels and nerves, providing a critical nutrient to function. When you don’t get enough calcium, you might feel the effects. Muscle cramping and lethargy are common, and over time, a lack of calcium can lead to osteoporosis. Osteoporosis then leads to higher risk of broken bones and tooth loss. The good news is that these conditions are preventable. Just remember to eat plenty of calcium-rich foods or take a daily supplement.
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Almonds (2 1/2 cups)
Salmon (2 cans or about 16 ounces)
Have a LAUGH
PALEO PUMPKIN Coconut Smoothie
This meal-in-a-glass smoothie will cure your craving for a pumpkin spice latte. It’s packed with nutrients and fall flavor. If you’re the type of person who uses your blender more than your pots and pans, you’ll definitely want to add this recipe to your rotation.
INGREDIENTS • 1 cup coconut milk • 1/4 cup organic pumpkin purée • 2 teaspoons pumpkin pie
• 1 frozen banana, sliced • 1 cup ice
spice (or substitute with cinnamon and ginger)
DIRECTIONS 1. In a blender, combine all ingredients.
2. Blend on high or on smoothie setting until smooth. 3. Transfer to a cold glass, garnish with pumpkin pie spice, and serve.
Inspired by cookeatpaleo.com
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