Calcium Rich Foods – Benefits of Calcium
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If there is a deficiency of any nutritional element in the body, then many health problems can occur. Calcium is also included in these nutrients. Calcium is essential for healthy teeth and bones. In such a situation, it is important to include calcium rich food in the diet. At the same time, experts say that especially, women must include calcium rich foods in their diet. In this case, in this article of My Health Only, we will talk about calcium only. In the article, along with the source of calcium, the role between calcium and the body and how much it should be taken will also be known. So read the article till the end for detailed information about calcium rich foods.
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Before knowing Calcium Rich Foods, read what is calcium.
What is calcium?
Like micronutrients like iron and vitamin D, calcium is also an essential mineral found in our body. It is essential for the bones and muscles of the body. At the same time, it also helps the nervous system to function properly. Explain that about 99 percent of calcium is stored in bones and teeth. The rest is present in the fluids of the blood, muscles, and cells throughout the body. Explain that growing children and adolescents require more calcium than adults. At the same time, older women need plenty of calcium to prevent osteoporosis in old age. Therefore, it may be considered necessary to include calcium rich foods in the diet.
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Now know why calcium is important for the body.
What is the role of calcium in your body?
Calcium has an important role in the body. Below we are telling how calcium plays an important role in keeping your body fit:
- Calcium keeps teeth and bones strong. Sometimes pain in the knees and joints can be a symptom of calcium deficiency.
- Calcium is required for the smooth circulation of blood in the body.
- Keeping muscles fit.
- To prevent the various risks that occur in pregnancy.
- Activating hormones and other chemicals.
- Keeping the weight balanced.
- For blood clotting.
- Sending and receiving signals to the nervous system.
- To keep the heart rate normal.
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Read below to know how much calcium our body needs daily.
How much calcium do you need?
Calcium requirement varies with age. At the same time, the need for calcium can be different in both women and men. Below we are making a table and telling how much calcium should be taken per day:
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In this section, we have given a list of calcium-rich vegetables and fruits.
A Guide to Calcium Rich Foods
Many types of foods fall under the category of calcium rich foods. By consuming such foods, you can easily replenish the calcium in the body. In such a situation, below we are telling the high calcium foods chart. In which various calcium rich foods and the amount of calcium contained in them have been told. So some of the calcium rich foods are as follows:
- Green Vegetables
The very first information on calcium rich food is from the list of green vegetables. Actually, green vegetables can also be included in calcium rich foods. Green vegetables like spinach, mint, and fenugreek contain iron and vitamins as well as calcium. In such a situation, if someone is a vegetarian or vegan, then they can also get the right amount of calcium through green vegetables.
Below we are telling the amount of calcium contained in some green vegetables per 100 grams:
- Legumes and Lentils
Along with green vegetables, people can also consume legumes and lentils to supplement calcium in the body. Let us tell you that the name of legumes and pulses also comes from the source of calcium. Along with zinc and iron, calcium is also present in grams, beans, and pulses. These are easily available in the market.
Below we list the nutritional value of some of these. The quantities mentioned here are given on a per 100 gm basis:
- Cruciferous Vegetables
There are many types of vegetables. Cruciferous vegetables are also included in these. These are also called brassica vegetables. They are leafy, including broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard, turnips, Chinese cabbage, etc. These vegetables can be mainly consumed to prevent cancer. Also, they also come under the category of calcium rich food. In such a situation, calcium can be supplied in the body by including them in the diet in various ways.
Below we are telling how much calcium is found in 100 grams of these vegetables:
- Dry Fruits
Dry fruits can also be included in the source of calcium, Dry fruits can be very beneficial for health. This is the reason why doctors also recommend their consumption. They are rich in nutritious elements, in which calcium plays an important role. Dry fruits can be included in the diet as breakfast or evening snacks. Along with this, they can also be consumed by including them in many types of sweets and other dishes. Along with taste, it is also a treasure trove of nutrients.
Below we are telling how much calcium is in 100 grams of different dry fruits:
- Orange
There are many sources of calcium in the body through diet, these include vegetables, pulses, and dry fruits, to name a few fruits. Citrus fruits like oranges and grapes can also be included in these. Fruits like oranges or grapes are as delicious as they are full of nutrients. They also contain calcium along with vitamin C, so they can also be considered calcium rich food. Along with calcium, they are also rich in vitamin C, which can be useful for improving immunity power. In such a situation, it can be a good option to include these fruits in foods to improve immunity.
We are telling below how much calcium is in oranges and grapes per 100 grams.
- Berries
Who doesn’t like the taste of berries? As good as it tastes, the nutrients are also found in them. Talking about calcium, berries are also calcium rich food, as well as they contain many micronutrients. This is the reason why consuming berries can be considered beneficial for bones.
Know below how much calcium is found in berries per 100 grams:
- Seeds
Not only fruits but some seeds can also be included in the high calcium foods chart. These seeds can also be used by adding them to milk or garnishing any dish. Also, while some of these seeds can be used to temper dishes, some seeds can be soaked overnight in water and eaten in the morning. However, if someone has been allergic to nuts or seeds, it is better to consult a doctor before including them in the diet.
Below we are telling the amount of calcium present per 100 grams of seeds:
- Milk
Milk is considered a complete food as it is rich in nutrients. At the same time, when it comes to calcium, the name of milk comes first. Milk contains calcium as well as vitamin D, which can play an important role in strengthening bones. Also, many types of milk will be available in the market, such as soy milk, tree nut milk. If someone has a problem with cow’s or other animal’s milk allergy, then animal milk can be replaced by soy milk or tree nut milk, such as almond, coconut, cashew milk.
Read here the amount of calcium included per 100 grams of milk.
- Cheese
Cheese can be considered the favorite food of almost everyone. Not only this, but the delicious cheese is also rich in calcium. Because of which consuming cottage cheese can also be a good option for calcium supplementation in the body. Cheese is a nutritious as well as a delicious food option. In such a situation, cheese can be consumed in many different ways, such as with cheese curry, sandwiches, pakoras, or salad.
Here we are telling the amount of calcium included per 100 grams of cheese:
- Yogurt
The next information in the foods that make up the calcium deficiency in the body is related to yogurt. The name yogurt can also be included in other calcium rich food like green vegetables, fruits, and milk. Let us tell you, the curd is not only calcium rich food but also vitamin-A, vitamin-D, protein, iodine, and zinc are also present in curd. On this basis, calcium deficiency in the body can be overcome by including curd in the diet in various ways. Yogurt can be consumed in breakfast or lunch. You can make curd, make raita or consume it directly.
Know where the amount of calcium is present in curd.
- Tofu
The vegan diet means people who abstain from the use of animal products can consume tofu to overcome calcium deficiency. Calcium is also present in tofu, rich in iron, and many other nutritious elements. This is the reason why tofu can also be included in the source of calcium. Tofu is similar to cottage cheese in appearance, although it is made from soybean milk. It is cholesterol-free, as well as low in saturated fat, and high in polyunsaturated fat. Those who are allergic to dairy products can opt for tofu instead of cheese.
Talk about the amount of calcium in tofu, see the table below.
- Egg and Seafood
Like vegetarian and vegan diets, some non-vegetarian foods are also rich in calcium. People following a non-vegetarian diet chart can consume foods like eggs, meat, and seafood as a home source of calcium. Like vegetables, fruits, and dry fruits, they also have different varieties. Individuals can include them in the diet as per their choice.
Below we are telling the amount of calcium contained in eggs and seafood per 100 grams:
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After knowing about calcium rich foods, now read information about calcium supplements.
Some reliable calcium supplements –
If the body does not get enough calcium through home sources of calcium, calcium supplements can be opted for. However, let us make it clear here that calcium supplements should always be taken on the advice of a doctor. So now read about calcium supplements below:
1- Calcium carbonate: Available in medical stores in the form of capsules or tablets. It doesn’t get too expensive. It is better absorbed by the body when taken with food.
2- Calcium citrate: This is a slightly expensive source of calcium.
3- Other sources: There are other sources of calcium supplements, such as calcium gluconate, calcium lactate, calcium phosphate, calcium acetate, calcium citrate, tricalcium phosphate, and calcium lactogluconate, etc.
Note: Keep in mind that do not consume more than 500 mg of calcium supplements at a time.
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In the last read the side effects of excess calcium.
Side effects of having too much calcium in the body
Although calcium is very important for the body, sometimes there is an excess of calcium, due to which the following damages can occur:
- Excess of calcium can cause stomach-related problems like constipation or flatulence.
- Calcium supplements can also cause nutritional imbalances in the body.
- Excess of calcium can cause deficiency of other minerals like iron, zinc. Therefore, consult a doctor before consuming calcium with supplements like iron or with iron-rich foods.
- Calcium supplements can interact with certain medications such as Fosamax (a medicine used to treat osteoporosis) and tetracycline (an antibiotic medicine). Therefore, consult a doctor before consuming calcium supplements along with these medicines.
- An excess of calcium can also reduce the effectiveness of thyroid medication. Therefore, people undergoing treatment for thyroid disease should consult an expert before consuming calcium supplements or foods. Also, for patients with kidney-related problems, medical advice should be taken before calcium supplementation.
- Calcium intake can also be harmful to patients with sarcoidosis.
- Excess of calcium can increase the risk of stones. Especially, in people who have already had this problem.
- Some research has also revealed that an excess of calcium can increase the risk of heart disease.
We hope that in this article you have come to know about the home sources of calcium. If you want to avoid diseases caused by calcium deficiency, then definitely include calcium rich food in your diet. In this article, we have also given you a list of calcium rich food, which will be useful for you. Also, keep in mind that an excess of calcium supplements or sources of calcium can also be harmful. Therefore, include calcium rich food or calcium source in the diet only in limited quantity.
Frequently Asked Questions –
To increase the amount of calcium in the body naturally, you can consume calcium rich foods like milk, curd, cheese, leafy green vegetables, fish, soy, and tofu.
Yes, the egg is a calcium rich food item.
No, banana is not a source of calcium, so do not include it in calcium rich fruits.
Cereals, fruit juice, a beverage made from soy, tofu, and rice are also sources of calcium compared to milk. Therefore, they can be consumed in place of milk or dairy products.
