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5 Ways to get More Calcium into your Perimenopause Diet


  • Embrace dairy delights: Enjoy calcium-rich dairy products such as milk, yogurt, and cheese. They not only provide a tasty treat but also supply a good amount of calcium to support your bone health.

  • Go green with veggies: Include leafy green vegetables like kale, spinach, and broccoli in your meals. These nutrient-packed greens are excellent sources of calcium and can be incorporated into salads, stir-fries, or smoothies.

  • Snack on seeds: Add a crunchy twist to your diet by snacking on calcium-rich seeds like chia seeds, sesame seeds, or flaxseeds. Sprinkle them over your yogurt, oatmeal, or salads for an extra dose of this essential mineral.

  • Say yes to seafood: Incorporate calcium-rich seafood options like sardines, salmon, and shrimp into your meals. These delicious choices not only provide a healthy dose of omega-3 fatty acids but also contribute to your calcium intake.

  • Try fortified foods: Look for calcium-fortified products like orange juice, plant-based milk, or cereals. They are specially enriched with calcium to help you meet your daily requirements while enjoying your favorite foods.

Remember, it's important to consult with a healthcare professional or nutritionist to determine the right amount of calcium intake for your specific needs during perimenopause.


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