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Are you getting enough calcium?

Do you avoid dairy due to lactose intolerance, or you find dairy gives you digestive issues? If so, it's important to be aware of non-dairy sources of calcium and evaluate if you're getting enough calcium each day. Why? Calcium is needed for so much more than just healthy bones and teeth.

Calcium also plays a vital role in:

  • Muscle contraction. This includes skeletal muscles to get us moving as well as heart muscles that regulate our heart beat.
  • Cardiovascular health. Calcium helps blood vessels contract and relax, and is needed to maintain healthy blood pressure.
  • Blood clotting. Calcium is a cofactor for a number of enzymes involved in the formation of clots to stop bleeding.

What happens when we don't have enough calcium in our diet?

99% of calcium is stored in bones and teeth and 1% is found in the blood and fluid surrounding cells. Calcium in the blood is maintained within a very narrow range. The effects of calcium are so vital to life that a dip in calcium blood levels will result in calcium being drawn from your bones.

How much calcium do we need?

MEN
19-70 years    1000mg/day
>70 years        1300mg/day

WOMEN
19-50 years    1000mg/day
>50 years        1300mg/day
Non-dairy sources of calcium

We know calcium can be found in dairy but what about non-dairy sources? You can find calcium in:

  • Fish - sardines, salmon, mackerel, herring
  • Dark green vegetables - kale, spinach, broccoli
  • Fruit - oranges, figs
  • Nuts - almonds
  • Seeds - chia, sesame

Amount of calcium in foods

 

Quick and easy ways to enjoy sardines

Other ways to boost your calcium intake:
  • Add kale to salads. Try our Kale, Orange & Avocado Salad.
  • Broccoli, Quinoa & Almond Tabbouli . Add tinned salmon for an extra calcium boost.
  • Chia pudding topped with yoghurt and almonds.

I hope these tips make your healthy eating a little easier and tastier :)

Wendy

Nutritionist & Caterer
0403 861 117
wendy@acutabove.com.au
www.acutabovenutrition.com.au

Wendy Middleton - Nutritionist - A Cut Above Nutrition 02

Hello I’m Wendy

… a qualified nutritionist and caterer. My 18 years of experience with my catering business has taught me many cooking skills and short cuts that I share to make your time in the kitchen more efficient, productive and most importantly enjoyable.

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3 things to look for when buying olive oil: 🍃Ha 3 things to look for when buying olive oil:
🍃Harvest date. A quality producer will include this on the packaging. Consume your olive oil within 24 months of the harvest date.

🍃Packaged in a dark glass bottle or tin. Clear bottles allow light exposure which will oxidise your olive oil.

🍃Fresh & fruity taste with a peppery flavour on the back of the throat. This peppery flavour is the polyphenols which contain many of olive oil’s health benefits.
#healthyeatingmadeeasy #acutabovenutrition
Did you know a small tin of sardines has more calc Did you know a small tin of sardines has more calcium than a 250ml glass of milk. Sardines are also an excellent source of omega-3s and protein.

Love or hate sardines? Hopefully these quick & easy meal ideas will inspire you to give these nutrient powerhouses a try. #healthybones #acutabovenutrition
When we think of calcium dairy commonly comes to m When we think of calcium dairy commonly comes to mind. But what about the non-dairy sources of calcium? You can find calcium in:
- Sardines, salmon, mackerel, herring
- Kale, spinach, broccoli
- Oranges, figs
- Almonds
- Chia & sesame seeds
#makinghealthyeatingeasy #acutabovenutrition
There’s so much more to healthy bones than calci There’s so much more to healthy bones than calcium. Read more in my latest HEALTHY EATING MADE EASY newsletter. Link in bio. #sharemyhealthyloveoffood #acutabovecatering
Healthy Chocolate Balls. This is a recipe from @ch Healthy Chocolate Balls. This is a recipe from @changinghabits_hq 
So moorish! The combination of protein, carbohydrate & healthy fat will keep you energised for longer plus chocolate just makes you feel good!

Ingredients:
- 50g cacao melts (I used Changing Habits 100% cacao melts, I really like this brand as I know it’s a quality product)
- 100g nut butter (I used peanut, will try almond next time)
- 60g pepitas
- 25-30g coconut oil
- 1 tsp ground ginger
- 2 tsps ground cinnamon
- 100g (about 10) medjool dates
- generous pinch of sea salt 

Add cacao melts to food processor & blitz until a rough crumb. Add remaining ingredients & blitz until combined. Roll into balls. Makes 15. #sharemyhealthyloveoffood #acutabovecatering
Tips for choosing almond milk: - Look for 7-10% a Tips for choosing almond milk:

- Look for 7-10% almonds + filtered water. Ideally organic almonds.
- Avoid gums, thickeners & emulsifiers. These are inflammatory for the gastrointestinal tract.
- Avoid sunflower, grape seed, canola and vegetable oils. These are all high in pro-inflammatory omega-6s.
- Avoid added sugar. Choose unsweetened options. #sharingmyhealthyloveoffood #acutabovenutrition
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