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3 tips for OMS friendly calcium

We explore the best ways of getting enough calcium while following the OMS program recommendations.

Green leafy veg is a great way to get calcium

Calcium is an important component of the human body and critical for human health. It has been well established that calcium intake is helpful in the prevention and treatment of osteoporosis, which has become one of the most serious public health problems across the world. 

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. 

 1 - Ensure you are eating calcium rich foods  

The best way to ensure you get enough calcium in your body is by following a balanced diet.  

There are many sources of calcium encouraged in the OMS diet including: 

  • Green, leafy veg - such as broccoli, cabbage, okra, spinach and bok choy 

  • Fish with edible soft bones - such as sardines and canned salmon 

  • Fortified non-dairy drinks 

  • Tofu – soybeans are rich in calcium  

  • Pulses - such as kidney beans, chickpeas and lentils  

  • Fruits – such as figs, oranges, blackberries and raspberries 

  • Tree nuts – such as almonds, brazil and cashew 

Provided you are eating a balanced diet, you should be able to get the 700mg recommended per day for adults 19 to 64.  

2 - Understand the link between vitamin D and calcium 

The main job of vitamin D in the body is to absorb calcium from the diet and lay it down in bone, therefore forming normal strong, healthy bones. 

However, a lot of Western societies lack enough sunlight for our bodies to get the right amount of vitamin D.  

Luckily, if you are following the OMS program you are likely to already be taking additional supplementation of vitamin D to ensure you are getting the right amount. With adequate vitamin D from sun or supplements, there is no problem with inadequate calcium.  

3 - Think twice about calcium supplements 

The calcium supplementation industry has grown in Western societies as a direct result of increasing vitamin D deficiency due to sun avoidance. 

Yet, there is a risk that calcium supplementation, based on current evidence, poses too great a risk to human health, and is not recommended. 

There are certain groups of people who may require additional calcium, for example those at risk of osteoporosis, but you should always seek personal medical advice.  

To read more about the risk of calcium supplementation, click here.  


References:  

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097#:~:text=The%20benefits%20of%20calcium,diabetes%20and%20high%20blood%20pressure

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/ 

diet legumes supplements Calcium
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