How to Maximize Your Daily Calcium Intake on the AIP Diet
21 April 2021
The Autoimmune protocol /paleo diet has gained explosive popularity over the past decades for its supposed ability to increase energy, support weight loss, reduce inflammation, and many more. Despite these benefits, one of the major concerns of those starting on the autoimmune protocol is that the diet is low in calcium. It is often one of the biggest complaints from medical professionals and nutritionists that by excluding dairy, we won’t be able to meet our daily requirement of vital nutrients like calcium and vitamin D, and thus our bone health will suffer.
Let’s ask some different questions and look at other options. What about vegans or those who are lactose intolerant? As it has been said, there is more than one way to skin a cat. Like vegans and those who suffer from lactose intolerance, there are many ways you can be sure that you’re getting enough calcium on the Paleo/AIP diet without eating dairy products.
We all know that calcium is important for bones, teeth, and muscles. But we also need healthy calcium intake for nerve function, blood pressure, wound healing, and to regulate heartbeat. In this article, let’s learn how the paleo diet helps with improving our musculoskeletal health and discover what we need to do to make sure our bodies absorb a good amount of calcium to stay in good shape.Fortunately, there are ways you can keep your bones strong. One of the best ways to take care of your bones is by maximizing your calcium intake with the paleo diet.
1. Up your daily intake of calcium-rich foods :
There are many calcium-rich food sources on the list for paleo dieters.
Plant Sources : Spinach, mustard greens, beet greens collard greens, turnip greens, bok choy, Swiss chard, kale, cabbage, broccoli, Brussel sprouts, summer squash, green beans, romaine lettuce, fennel, parsley, asparagus, celery, basil, leeks, black-eyed peas, and seaweed.
Animal Sources : Bone broth is an excellent source of Calcium, phosphorous magnesium, and many more vital nutrients. As the bones of animals are simmered for a couple of hours, the vital nutrients like calcium and other minerals seep into the broth and make it a great health drink. It helps people who want to up their calcium intake and fight bone problems such as Arthritis, osteoporosis and other bone-related disorders.
Other Animal Sources : Wild-caught fish, organic beef, bacon, and others are good sources of calcium
2. Improve your Protein intake :
When it comes to bone many people think it's just calcium and other minerals, but that’s not true. Our bones are not just made of these minerals, they have a lot of protein that adds to the bone mass and bone density. So we need to improve our daily protein intake to maintain good bone health and improve our calcium levels in the body. It is also found that a protein-rich diet helps in the absorption of calcium in the intestine. We need to make sure we get enough protein.
3. Let the sunshine on you :
Vitamin D is very important for calcium absorption. Vitamin D and its' metabolites are a vital part of the endocrine system that controls whole-body calcium homeostasis. This hormonal control regulates serum calcium levels. So, it is advised that we get good sun exposure for at least 20 to 30min in the morning or evening to optimize our vitamin D levels in the blood, bones, and muscles.
In addition, you can also consider getting some autoimmune disease supplements that help improve your calcium levels in the body and fight certain chronic conditions like joint pains, muscle pain, and inflammation. Paleo Perfection is an organic superfood blend, grass-fed adhering meat & bone collagen (up to 84% collagen) protein powder available in three delicious flavors. You can just add it to your favorite smoothie or morning coffee to boost your overall health and well-being.