Indulging in processed food might satisfy your taste buds but it ain’t making you any healthier, innit? So, what’s a girl got to do? Well, for starters, get used to introducing calcium rich foods in your daily diet. Why is it important? Whether it’s proper functioning of the heart, nerves and muscles or strengthening the bones, calcium goes a long way in keeping your body healthy. So, hit reboot on your health and prevent calcium deficiency.
To understand the need for a calcium rich diet, let’s first know why calcium is necessary.
Why Calcium Is Essential
- 99% of calcium is present in your bones and if you’re body doesn’t get adequate calcium it will start talking it from the bones (calcium reservoirs) in your body. This can affect bone density and trigger bone loss. So, enough amount of calcium is necessary for the development and maintenance of your bones.
- Calcium regulates muscle contraction. It also helps ease the symptoms of PMS.
- It helps perform various body functions which include circulating blood and releasing hormones. It also aids in blood clotting.
- Proper level of calcium ensures a normal heart rate.
- Calcium helps transmit nerve signals to and fro the brain.
- You need additional calcium if you are in menopausal stage, lactose-intolerant or following a vegan diet.
Now that we’re done with the significance bit of calcium, the question is: Are you getting enough? Scroll to check for the symptoms of insufficient calcium intake.
Symptoms of Calcium Deficiency (Hypocalcemia)
- Brittle nails and white spots on nails
- Memory loss
- Tooth ache
- Muscle spasms and cramps
- Numbness and tingling sensation in hands and feet
- Fatigue
- Hallucinations
- Frequent dizziness
- Loss of appetite
Calcium Rich Foods
Our body isn’t built to naturally produce calcium and so we have to rely on calcium food sources to ensure adequate intake of this mineral. We’ve compiled a list of foods high in calcium to save you the trouble.
1. Milk
If you’re looking for a well-absorbed source of calcium that is also not pricey, look no further than the humble milk. Your mom was persistent you finish off that glass of milk and for a good reason. Ask your bones, they would strongly agree – milk it for all it’s worth.
Estimated calcium per cup: 305 mg
2. Tofu
Tofu, prepared from soy milk packs sufficient calcium. The best part? No cholesterol. This makes it a perfect source of calcium to agree with both your vegan and fitness goals. Win-win. You can add it in stir fry or crumble over salads.
Estimated calcium per cup: 868 mg
3. Parmesan Cheese
Parmesan cheese derived from cow’s milk, besides being protein-dense is also packed with calcium. It has negligible quantities of lactose and contains proteins that are easy to digest.
You can also opt for other cheese types, such as Gouda cheese (700mg) or Cheddar cheese (951 mg) for a decent source of calcium.
Estimated calcium per cup: 1109 mg
4. Yogurt
Yogurt is an excellent source of calcium rich food for bones. Sprinkle sliced almonds, berries or herbs to add some zing to your plain yogurt. P.S. If you think you’re doing just fine with your daily cup of Greek yogurt, sorry to break this to you but it has lesser calcium than your regular yogurt. That’s because the whey that houses the calcium is strained off in your creamier Greek yogurt.
Estimated calcium per cup: 110 mg
5. Sardines
The soft edible bones of sardines pack more calcium than any other non-dairy food source. This makes these tiny mineral-rich fishes a great alternative source of calcium if you’re allergic to dairy or lactose-intolerant.
Estimated calcium per can: 351 mg
6. Almonds
The best source of calcium, Almonds are loaded with slightly more calcium than milk. On the downside they have eight times more calories so ensure you don’t go overboard with the nuts. You can have them sliced or silvered and toss as dressing on your snacks to ensure adequate portions.
Estimated calcium per cup: 378 mg
7. Spinach
Leafy greens that include Spinach, Kale, Collard greens offer anywhere between 170 mg and 270 mg of calcium per serving of 1 cup. However, unlike its dairy-based counterparts, spinach contains oxalates which can interfere with the absorption of calcium in the body. So, it’s recommended to consume spinach and other leafy greens as part of a wholesome diet.
Estimated calcium per cup: 250 mg
8. Okra
Besides being a major source of protein and iron, Okra is replete with calcium. This tender vegetable with a slimy reputation is also an excellent source of Vitamin K. This abundance of minerals and vitamins helps in bone development and strengthening. You can have this calcium rich vegetable fried or boiled as part of your meals.
Estimated calcium per cup: 82 mg
9. Sunflower Seeds
Sunflower seeds are fortified with Calcium, Magnesium, Vitamin E, and Copper which together promote bone formation and prevent bone loss. You can munch it as a substitute to your not-so-healthy evening snacks. Other seed alternatives include, Poppy seeds, Sesame seeds and Chia seeds.
Estimated calcium per cup: 109 mg
10. Sweet Potatoes
Sweet potatoes are replete with calcium besides being a significant source of Vitamin A and C. They’re also naturally low in fat and calories. The takeaway? Opt for this calcium rich vegetable as a substitute to your side plate of regular potato fries, STAT.
Estimated calcium per cup: 40 mg
11. Oranges
The citrus family houses calcium rich fruits which include orange and tangerine. Oranges comprises calcium as well as Vitamin D which eases absorption of calcium. Toss them into a fruit bowl or blend them for a glass of fresh juice. Other calcium rich fruits include Kiwis, Berries, Pineapples and Litchis.
Estimated calcium per cup: 72 mg
12. Dried Figs
5 dried figs a day can help you cover your daily calcium intake. This seasonal fruit packs a triple punch with calcium, fiber and antioxidants. Stock them in a jar and pop them to calm your midday sweet cravings.
Estimated calcium per cup: 241 mg
How To Increase Your Child’s Calcium Intake
Kids who get enough calcium in their early years have stronger bones in their adult lives. This protects them against bone loss or osteoporosis in extreme cases later in life. This is why you should also ensure your little ones or teens have enough foods that contain calcium. Here’s how.
- Dairy products, such as yogurt, cheese and milk are inarguably the best calcium sources. If your kids are notorious for throwing tantrums to finish off that one glass of milk, try giving them a smoothie instead. You can add slices of fresh fruits and chocolate syrup to make the otherwise plain milk look tempting.
- Add a handful of shredded low-fat cheese on sandwich slices, parathas or bake it into the pie crust. Opt for Parmesan cheese if you’re looking for the one with the highest calcium content.
- If you believe almonds are for just before your child’s exams, let us tell you almonds are also a rich source of calcium. So bring them out more often as a topping on your kid’s favorite breakfast cereal or by swapping the peanut butter spread with almond butter.
- The cute but bitter broccoli doesn’t have many takers and is known to be the most detested among the kids. So what do you do? Sneak this calcium-fortified veggie into pasta, soup, momos, dips or sauces and no one will know.
- Toss oranges, blackberries, raspberries and strawberries in salads or prepare a glass of freshly made juice to ensure calcium intake. This is best in case of lactose-intolerant children who would prefer non-dairy sources.
FAQs
1. Suggest calcium supplements.
We advise consulting your doctor before incorporating calcium supplements in your diet. Following are a few calcium supplements.
- GNC Calcium Citrate 1000
- INLIFE Calcium Vitamin D3- 60 Tablets Calcium Carbonate Vitamin D3
- Healthvit Calvitan-D3 Calcium with Vitamin D3 For Healthy Bones & Teeth
- Purayati Bone Health Calcium D3 And Minerals
- HealthVit FEMYCAL Calcium and Vitamin D3 Tablets
2. Recommend some calcium rich foods for vegan diet.
Vegan foods high in calcium include, soybeans, beans, peas, lentils, tofu, broccoli, cabbage, okra, sesame seeds, kale, mustard greens and pulses.
