Include Calcium Rich Foods in Diet for Strong Bones

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Include Calcium Rich Foods in Diet for Strong Bones

Calcium is very important for our body. Generally, as we age, there is a lack of calcium in the body, so it is always necessary to include calcium rich foods in the diet. Calcium deficiency in women starts appearing more quickly and due to this the problem of osteoporosis also starts and hence experts always give a list of calcium-rich vegetables and fruits to women.

What is Calcium – Why is calcium important for the body?

Calcium is such a mineral that all the cells present in the body use calcium in some form or the other. Calcium is mainly considered by people to be essential for bones and teeth, but apart from these, it is also important for the smooth functioning of the nervous system, heart and muscles in the body, and also for blood clotting.

99 percent of the calcium present in the body is stored in our bones and 1 percent is used in the rest of the places like muscles, heart etc. Symptoms of calcium deficiency include bone pain, weak nails and teeth, tingling in the hands, feet, and fatigue.

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Calcium Food – List of Calcium Rich Vegetables and Fruits

Do you know what is the best source of calcium to maintain adequate amount of calcium in the body? The answer to this question is calcium supplements or home sources of calcium. We will tell here about the list of calcium rich fruits and vegetables along with other calcium rich foods.

1. Milk

2. Dairy Products

3. Cheese

4. Almonds and Figs

5. Soybeans

6. Green Vegetables

7. Seeds (some spices and dry fruits)

8. Tomatoes

9. Orange and Amla

10. Pulses and Legumes

11. Broccoli

12. Sea Food

Here is The Calcium Rich Food List

1. Milk

Milk has always been considered the best source of calcium. A glass of milk contains 300 grams of calcium and it is considered very important for strong bones in the body.

2. Dairy Products

Like milk, dairy products made from milk such as curd, cheese, etc., also have an abundance of calcium.

3. Cheese

One of the cheeses made from milk is also a very good source of calcium. There are many types of cheese and they all contain calcium. One cheese slice (about 28 grams) contains 201.9 milligrams of calcium. However, they should be consumed in a limited way as they also contain fat.

4. Almonds and Figs

In dry fruits, both almonds and figs are rich in calcium. Figs contain phosphorus as well as calcium. Therefore, eating figs is especially advised in diseases related to bones. Phosphorus along with calcium is important for bone development. Almonds are called power banks because they contain not only calcium, but also many types of vitamins and essential minerals.

5. Soybeans

Soybean contains calcium equal to milk, so people who do not drink milk are advised to consume soybean, tofu etc. Such people can also include soy milk in their diet routine. By including soy in the diet, you can get 220 to 250 mg of calcium.

6. Green Leafy Vegetables

Such green vegetables whose leaves are dark in color are also rich in calcium along with iron and folate, such as bathua, spinach, fenugreek, amaranth etc.

7. Seeds (some spices and dry fruits)

Calcium is also present in spices such as cumin, cloves, black pepper, carom seeds and dry fruits such as dry fruits such as dry fruits, almonds, melon seeds, pistachios, walnuts.

8. Tomatoes

Tomatoes are high in vitamin K and calcium. Its daily intake does not allow calcium deficiency in the body and strengthens bones.

9. Orange and Amla

These fruits, which are rich in vitamin C, also fulfill the deficiency of calcium in the body.

10. Pulses and legumes ( protein calcium iron rich foods)

Pulses and legumes such as kidney beans, moth, chickpeas, moong, kulthi, gram etc. also contain high amounts of calcium along with protein.

11. Broccoli

Apart from milk and soybeans, calcium is also present in abundance in broccoli (high calcium foods). It should be eaten by all the members of the household. Apart from calcium, zinc, phosphorus, many essential vitamins, manganese etc. are also present in broccoli.

12. Sea food (calcium rich non veg food)

All types of seafood also contain calcium. Oysters are especially high in calcium. Non-vegetarian sometimes also eat seafood. Apart from this, adding mutton to the diet can also avoid the problems caused by calcium deficiency.

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With aging and growth, calcium is needed for every function of the body and for the strength of bones. But if you ask what are the best sources of calcium to meet this calcium requirement of the body, then the answer is calcium rich foods and supplements. Calcium from food is better absorbed in the body and this is the reason why calcium rich food list must be included in the food prepared at home.