Make hot cereal or soups with milk instead of water. Use plain yogurt as a substitute for sour cream or mayonnaise in recipes or on a baked potato. Use canned salmon with bones in place of tuna in sandwich spreads, fillings or on a bagel. Chop tofu or tempeh into a green salad, grill it with herbs or add some to your favorite stir-fry dish. Use broccoli, kale, okra and turnip greens regularly.
Vitamin D is critical for the absorption of calcium.
It is found only in fortified foods, particularly milk, and some fatty fishes. This is not always possible, so a supplement should be considered. A nutritionist can help you determine your exact calcium needs. All rights reserved.