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Calcium Rich Foods: Calcium is one of the most important minerals in keeping the body healthy, active and strong. About 99 percent of the total calcium present in the human body is stored in bones and teeth, which provides them hardness and structural strength. The remaining one percent calcium works in the bloodstream to control blood vessel contraction, muscle movement, nerve transmission and normal heartbeat. When there is not enough calcium in our daily diet, the body begins to draw calcium from the bones to continue its essential functions. Due to this happening for a long time, the bones become hollow, weak and brittle from inside, due to which one has to face pain in the joints at an early age, risk of bone fractures and in the future one has to face serious diseases like ‘Osteoporosis’. If you also want to avoid bone weakness or joint pain, then include these 7 best calcium-rich foods in your daily diet.
Calcium deficiency is not only a problem of old age, but due to unbalanced eating habits, youth and children are also falling prey to it. When calcium levels in the body fall, there is often no obvious pain in the initial stages, but the body starts giving several subtle signals:
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Muscle cramps and pain: A sudden feeling of strain, cramps or numbness in the muscles of the calves, thighs or arms.
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Weakening of nails: Frequent breakage, roughness or white spots on finger nails.
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Dental problems: Tooth decay, bleeding gums and loose roots of teeth.
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Excessive fatigue and lethargy: Constant feeling of fatigue, weakness and lack of energy even without doing heavy work.
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Constant pain in joints and waist: There is a clicking sound from the knees while getting up or sitting or there is stiffness in the spine.
Whenever it comes to calcium, milk and its products come to mind first. A glass (about 250 ml) of fresh cow’s milk provides the body with about 300 mg of bio-available calcium, which is very easily absorbed by the intestines. At the same time, curd contains plenty of probiotics (healthy bacteria) along with calcium, which keep the digestive system healthy and increase the rate of absorption of minerals in the intestines. For those who find it difficult to digest milk, cheese and buttermilk are great alternatives. About 450 to 500 mg calcium is found in 100 grams of cheese, which is the easiest way for vegetarian people to keep bones strong.
Sesame has been considered a powerhouse of calcium in both Ayurveda and modern nutrition science. The surprising thing is that just 100 grams of sesame seeds contain about 975 mg of calcium, which is many times more than milk. Zinc, magnesium and phosphorus are also found in abundance in sesame seeds, which are directly helpful in increasing bone mineral density. In the winter season, eating sesame laddus, chikkis, sprinkling sesame seeds on salad or chewing one spoon of roasted sesame seeds in the morning provides abundant calcium to the body and maintains lubrication in the joints.
For those following vegetarian and vegan diets, dark green leafy vegetables are an excellent source of bone strength. Along with calcium, Vitamin K is found in abundance in spinach, fenugreek, mustard greens, bathua and broccoli. Vitamin K activates a protein called ‘osteocalcin’ in the body, which works to bind calcium directly to the bones. Due to the low amount of oxalate in broccoli and kale, the calcium provided by them is easily absorbed by the body. Including green vegetable soup, salad or lightly cooked vegetables in your daily plate is very beneficial for bone health.
Ragi is the richest natural source of calcium among the traditional millets of India. 100 grams of Ragi contains about 340 to 350 mg of calcium, which is about 30 times more than wheat or rice. Consumption of Ragi works like a panacea for the bone development of aging children, lactating mothers and women after menopause to prevent calcium deficiency. You can make rotis by mixing ragi flour with normal wheat flour, or make ragi dosa, cheela and porridge and have it for breakfast.
Among dry fruits, almonds are considered to be the best source of calcium. The body gets about 260 mg calcium from about 100 grams of almonds. Apart from this, healthy fats, vitamin E and protein present in almonds reduce inflammation of bones and nerves. The best way is to soak 5-6 almonds in water overnight and peel them in the morning and eat them. At the same time, chia seeds and flax seeds are also rich in calcium, boron and omega-3 fatty acids. By drinking just two teaspoons of chia seeds mixed in water or smoothie, the body gets about 18% of the daily calcium requirement.
Soybean is an excellent source of not only protein but also calcium and isoflavones. Tofu (soy cheese) made from soybean is especially beneficial for bone health. 350 to 600 mg calcium can be found in 100 grams of fortified tofu. The phytoestrogens present in it help prevent bone loss despite the decline in estrogen hormone levels during menopause in women. Soy milk, boiled soybean or tofu vegetable can be included in your diet two to three times a week.
In the category of fruits, dry figs are a wonderful storehouse of calcium. By eating four to five dried figs, the body gets about 120 milligrams of calcium as well as plenty of potassium and fiber. Potassium prevents unnecessary excretion of calcium from the body through urine, thereby retaining calcium in the bones. Apart from this, citrus fruits like orange and sweet lime not only contain calcium but the vitamin C present in them is essential for the formation of collagen tissue of bones.
It is not enough to just consume calcium rich diet, but it is most important to understand whether the body is able to digest and absorb that calcium or not. It is essential to have ‘Vitamin D3’ for the absorption of calcium in the body; If there is a deficiency of Vitamin D, no matter how much calcium you eat, it will be lost from the body without being absorbed. Therefore, sit in the mild morning sunlight for at least 15 to 20 minutes every day so that natural Vitamin D can be produced in the skin. Also, avoid consuming excessive tea, coffee, cold drinks and too much salt, as these elements leach calcium from the body and weaken the bones.