How to: Find Your Calcium on Your Plate, Not in Pills

By Irena Eaves

These days, many Americans supplement their diets by taking vitamins in pill form available at pharmacies and drug stores. An important step in taking vitamin supplements is taking the pills around meals to aid in absorption. This got us thinking: if the body needs food to digest supplements, is it possible, and easy, to fulfill our vitamin requirements from the food on our plates instead of in a pill? All while saving a little dough?

In this three-part series, we here at RedPlum are taking a look at the most important vitamins and minerals in a woman’s diet and the foods can help get you to the recommended daily value, naturally. With a little luck and a little information, you may even be able to kick the pills entirely and keep your body healthy, the old-fashioned way. Don’t get us wrong, we’re vitamin fans, but we also love a plan that can save us money and keep us healthy!

Episode #1: Calcium
Calcium is the most important mineral for bone health. It is especially important for women for the prevention of osteoporosis. It is recommended that women consume between 1,000 and 1,500 milligrams a day, and closer to 1,500 after age 50. However, the body has difficulty absorbing more than 500 milligrams at a time, so it is best to spread consumption throughout the day.

We all know that dairy products like milk, yogurt and cheese are rich in calcium, but fortunately for those of us with dairy allergies, there are many other foods we can turn to. Most dark, leafy greens like kale, broccoli, collard greens and mustard greens are all good sources of easy to absorb calcium. Although spinach is also rich in calcium, it contains high levels of oxalate, which binds on to the calcium making it difficult to be absorbed. Many legumes like almonds, sesame seeds and beans also have easily absorbed calcium.

Though calcium is essential in and of itself, our bodies require vitamin D to aid in the absorption of the bone-strengthening mineral. Many calcium supplements even include vitamin D to ensure that our bodies can use the calcium they provide. Vitamin D deficiencies, much like calcium deficiencies, can lead to osteoporosis and poor bone health.

The easiest way to get your fill of vitamin D is from the sun. For many of us, getting enough sunlight isn’t that difficult, but during the winter months it’s important to look at our vitamin D levels carefully. During sun exposure, the body simply produces its own vitamin D, and about 15-20 minutes 3 times a week, with no SPF, is enough. Fatty fishes like tuna and salmon also contain plenty of vitamin D, but as far as food goes, we get most of our vitamin D from enriched foods. So next time you pick up that gallon of milk or box or cereal, check the label to see if vitamin D has been added.

So, if you haven’t been looking at your calcium consumption, or if you’ve been relying on supplements to get your fill, maybe you should take a look at your diet. You might be pleasantly surprised to find out that you’re getting all you need from your plate!

Still Want Supplements? Save With Coupons!
And if you find you still want to supplement all that good eating with high-quality vitamins, we've got a RedPlum exclusive coupon right now for Caltrate that'll save you $1.