Calcium is a vital nutrient in the body, and it becomes more necessary as we age. Calcium does far more than just strengthening the skeletal system though, as it also improves the strength of your muscles, nerve transmission and even the functioning of your heart. As people age, the loss of bone becomes more of a concern. This is more common in women than men, especially after the menstrual cycle stops, and can even lead to heart disease and other health problems. It’s advised that people up their calcium intake, as most people don’t get enough, and you can do this with easy and delicious recipes that naturally contain more calcium. A balanced diet that contains plenty of dairy is the best way to ensure that you have enough calcium in your diet to stave off osteoporosis.
Baked apples
You may not immediately think of a baked apple as a great source of calcium, but there are ways to improve the more traditional offerings to help your diet and improve your wellbeing. First of all, slice the top off of the apple and core it – top with cinnamon and brown sugar and place in a baking dish, baking at 375 until it is soft and tender. Usually this takes around 40 minutes. Once it’s done, serve with natural yoghurt for a calcium-rich boost.
Mozzarella snacks
Cheese is well known for being a great provider of calcium, but it can be fattening and bad for your health if consumed in large amounts. Mozzarella is a brilliant way to get the best of both worlds, as it’s relatively low in fat but also gives the health benefits you need. Try coating it in breadcrumbs that have been seasoned with herbs and black pepper then baking in the over for a tasty treat. Cut the mozzarella into strips and coat in beaten egg before dipping in the crumbs. Once the cheese has been thoroughly coated (you may need to repeat the process) you can place the strips in the fridge to chill before baking in the oven.
Berry smoothie
Smoothies are loaded with nutrients, from calcium to fibre, fruit and vegetables. For this recipe, combine a cup of yoghurt, a cup of frozen berries, a cup of water and two tablespoons of berry jam – whichever you prefer. Blend together with a blender until it is smooth and enjoy straight away.
Cream of broccoli soup
If you want to load up on veggies quickly, soup is the way to go. This particular soup has the added benefit of calcium in the form of milk. Boil broccoli, sauteed onions, chopped parsley, garlic salt and white pepper together until soft, then blend together. Add two cups of non-fat milk and heat until piping hot.
Omelette and frittata
If you want a quick and easy meal that offers plenty of health benefits, an omelette certainly fits the bill. Mix two eggs with salt and pepper, and add a dash of milk. Once cooked through, you can top with cheese for even more calcium. For a heartier meal with added nutrients, try making a frittata. Mix six eggs this time with seasoning and add milk to make a looser consistency. Fry onions, mushrooms, pepper and sweetcorn in a pan until soft, then add the egg mixture, topping with cheese if you wish. Cook on a slow heat until firm on the bottom, then place in an oven to cook through. You can slice this into wedges and serve with a hearty salad for a delicious meal.
