Loss of bone density is very important. Fragile bones can lead to poor posture, pain in the back, broken hip, and many other health problems. That's why the function of calcium is very important for our bones. Crystals on calcium in maintaining bone which remain strong.

However, like other tissues in the body, Our bone also removed bone tissue, and re-established itself as the body absorb calcium and close to the bone deficiency. Since childhood we have been taught the importance of building strong bones as early as possible. But when we got older still have any calcium consumed in the daily menu. Because, when the level of calcium in the blood decreases, the more calcium is taken from the bone, which causes a person is suffering from osteoporosis. Women require more iron and calcium, because they have menstrual cycles that allow calcium out concurrently with blood.

Here is a trick to increase your daily calcium intake:

1. Do not forget to drink milk
The more we mature, we often forgot to drink milk. This is a common mistake. If you do not have a problem with milk (lactose intolerant), or vegan, then drink milk everyday is the best way supply calcium. Many misinterpreted, that by drinking milk can be added one fat, because fat. In fact, if this is a barrier for you, you can choose a high calcium milk that non-fat or low-fat. Yogurt, cheese, butter, and ice cream can also be a good source of calcium.

2. Snacks
Please check the content of calcium contained in the frozen yogurt that is now being sold in the mall. Fro-yo is usually contained between 200-300 mg of calcium per glass. Puddings, cakes, fudge, or other desserts are also often uses milk (may contain up to 600 mg calcium).

3. Entree
Extra cheese in the main food can also be a source of calcium. For example, mozzarella cheese, ricotta, which are easily added to the main food like pasta. Start your day by adding the cheese in omelets or scrambled eggs you.

4. Additional calcium
Lately calcium into the extra nutrition is very important, even a lot of instant food that has been equipped with calcium. For example, orange juice, cereal, soy milk, and others. The food manufacturers must try to help the consumers by creating products that are rich in nutrients, including calcium.

5. Green Food
Broccoli, lettuce, bok choy, mustard greens, and green leafy vegetables are sources of calcium are good enough. The problem is, calcium in vegetables was too easily absorbed by the body than milk. You can try to combine your vegetable intake by combining spinach or lettuce. Sprinkle sesame seeds or nuts as well (which is also a good source of calcium) and cheese.

6. Combine pill supplements
In order for calcium can be absorbed by the body, magnesium is needed. For if the high calcium content as low magnesium, the skin can also lack density. Balance is the key. The experts recommend a 2:1 ratio between calcium and magnesium. If you take supplements 1000 mg per day, you will need 500 mg of magnesium. Our bodies can only absorb 500 mg at a time, and will spend the rest. So, you should consume a low dose of calcium every day. Calcium carbonate should be taken with solid food, while calcium citrate can be taken with or without food.

7. Combine with vitamin D
Vitamin D is also important for bone health, and have a synergistic relationship with calcium. It is recommended that the body exposed to sun exposure for 15 minutes per day. However, sunlight is the light that is healthy, under 09.00. Sunlight helps the body develop vitamin D naturally, but usually still need a separate supplement to provide for the body.

8. Reduce coffee
Too much caffeine consumption expenditure encourages calcium from the body. If indeed you have to consume coffee, try adding milk or cream (but not non-dairy creamer) into the coffee.

9. Be careful with high-protein diet
There are some diets that make the patient should eat animal foods alone. Yet instead of stealing the animal foods slowly calcium from bone. Because meat contains many proteins that split into the acidic component. The body tries to process it uses calcium. If you consume lots of red meat and eggs, then you need to increase the intake of calcium daily.