Replenish your body with calcium
An average adult needs 1000 mg of calcium every day and women especially those who are above
50 require 1200 mg of it. As calcium is one of the important minerals required
by the human body it is integral to bone and muscle health and its
deficiency can lead to many health problems including osteoporosis. Generally,
people tend to increase the consumption of dairy products like milk, yoghurt and
cheese to take care of their daily calcium needs but there are many other ways
and food choices which can help fulfil our calcium requirement without depending
too much on dairy products.
Ways
to increase calcium intake
1. Drink skim milk, fortified soy milk
or milkshakes made out of toned milk instead of soft drinks.
2. Add milk to tea or coffee in the
morning.
3. If you like to drink packed juices
prefer fortified juices, especially orange juice.
4. Include leafy vegetables in your diet
like spinach, turnip and fruits like figs.
5. Have oatmeal or fortified cereal with
milk for breakfast.
6. Take a daily supplement of calcium.
7. For snacks have yoghurt-based food
like fruit smoothies made out of yoghurt.
Non-dairy
calcium-rich food
Many food
items are there which are non-dairy, which means they can easily be consumed by
vegans or those who are lactose intolerant and are not able to digest dairy
products. Though milk, cheese and yoghurt are the main sources of calcium there are certain other food items on which we can depend for our calcium
needs. These food items are-
Soy Milk
One cup of
fortified soy milk contains calcium in the same amount as found in the same
quantity of cow milk. Fortified soy milk contains calcium carbonate. Soy milk
also contains vitamin D so it is very much popular with young kids as it replenishes
both calcium and vitamin D in their bodies. Above all, it is lactose-free and has
less saturated fat in comparison to whole milk. Although soy milk is
healthy it can cause side effects such as bloating and constipation in a few
people.
Chia
seeds
2 tablespoons
of chia seeds can provide 179 mg of calcium and comparing it with 200 ml of whole
milk provides 150 mg of calcium. Though you cannot have chia seeds directly as
they absorb water quickly and you can choke on them if consume them directly.
They can be consumed by adding them to fruit smoothies or adding them to
oatmeal or yoghurt. Chia seeds are also a big source of boron, a mineral which
is great for bone and muscle health by metabolizing calcium and phosphorus
present in the body.
Almonds
One cup of
almonds contains 385 mg of calcium which is more than one-third of the
recommended daily amount (RDA). But it is not good to consume that much
quantity of almonds daily as one cup of almonds also contain 72 grams of fat and
838 calories. So, a lesser quantity of a quarter cup will be more beneficial
for your health and overall calcium intake.
Dried
figs
Figs are a
good source of both calcium and potassium. These minerals can work together to
improve bone density, which can, in turn, prevent conditions like osteoporosis.
Studies suggest that a potassium-rich diet, in particular, can improve bone
health and reduce bone turnover. A fistful of dried figs contains 165 mg of
calcium.
Tofu
Tofu is made
by solidifying soy milk in a process known as coagulation, typically by using
calcium sulfate. Due to this tofu contains a whopping 350mg of calcium per
100g. Calcium found in plant-based milk, plant-based yoghurts and tofu is
absorbed in the same rate as those found in cow’s milk. Therefore, tofu which is called soy paneer or soy milk should be a vital part of a plant-based
diet. Tofu has 192% more calcium than milk - milk
has 120mg of calcium per 100 grams and tofu has 350mg of calcium.
If you need
to enhance calcium in your diet then opt for tofu made with calcium
sulfate. This variety of tofu is remarkably rich in calcium. It's an especially
good choice if you are vegan or lactose intolerant, as it will provide you with
a big dose of calcium with every serving. Eating tofu and other soy foods every
day is generally considered safe.
Sunflower
seeds
Sunflower seeds
contain 78 mg of calcium in 100 mg of it along with vitamin A. It is a good
source of calcium but it should not be taken every day but occasionally as it
may lead to hypercalcaemia (too much calcium in the bloodstream) and
constipation.
Sesame
seeds
Sesame seeds
are a good source of calcium. One tablespoon of sesame seeds provides 87.80
milligrams (mg) of calcium. About 100 grams of sesame seeds provide a whopping
975 milligrams of calcium. Compare this to milk and you'll find that 100 ml of
milk offers only 125 milligrams.
Sesame seeds contain essential phytonutrients
that help in lowering cholesterol levels apart from strengthening the bones Sesame
seeds are also known to prevent and cure osteoporosis which is the
deterioration of the bones. This disease mostly affects elderly people and
is related to the low mineral density of the bones. But since sesame seeds are
loaded with zinc they can help prevent osteoporosis as well.
Soaking,
roasting, or sprouting sesame seeds can improve absorption of these minerals Eat 1/2-
1 tablespoon or as per your taste roasted Sesame seeds in a day. 2. Or, you can
also add Sesame seeds to salads as per your taste
Broccoli
Broccoli is
rich in calcium and low in oxalate. This explains the high absorption rate
of calcium at 40.9%, which is even higher than in milk (32.1%). Most of the
minerals in broccoli are retained during cooking because they stand up to heat
and water better than vitamins. If you steam, stir-fry or roast your broccoli,
you'll get 100 % of its minerals, The stalk contains the most fibre,
while broccoli leaves are highest in cell-protecting antioxidants, vitamins
E and K, and calcium. one cup of cooked broccoli contains about 45 mg of
calcium, but the absorption from broccoli is much higher at around 50-60%
Food
that blocks calcium absorption
If the levels of vitamin D in your body are low then your body's calcium
absorption levels also drop. This happens in persons who are malnourished or
those who do have enough daily sun exposure. Sometimes kidney issues like any sort
of renal failure or any other kidney disease or infection constantly drain the
levels of calcium from your blood. There are certain food or drinks that block
the absorption of calcium in your body. These are:
1.
Alcohol
and salt if present in high levels in your
bloodstream can prove to be extremely dangerous as these kinds of food items
act like a catalyst for flushing out calcium from your bloodstream. As levels
of calcium in the blood decrease, the body reabsorbs the calcium from the bones
to maintain its proper functioning. Calcium flushing makes the bones to become porous,
which can lead to the condition of osteoporosis.
2.
Soft
drinks and carbonated soft drinks contain phosphoric acid, which
can increase calcium excretion in your urine. And nearly all soft drinks lack
calcium. To minimize calcium flushing avoid eating foods that have a sodium content higher
than 20 percent of the daily recommended value. Avoid or abstain from drinking alcoholic drinks or don’t drink more than two or three alcoholic drinks a day if
you have to.
3.
Spinach is naturally high in calcium, but it is also high in oxalic
acid and The body is unable to process the calcium it provides. So spinach
should be eaten for its other nutrients but not for calcium.
4. Processed foods provide the biggest contribution of salts
to our body and they should be best avoided. Processed foods supply 75% of the
sodium we eat. It leads to the demineralization of bones leading to osteoporosis,
thinning of bones and put breaks to the increase in height of kids.
Signs of
calcium deficiency
Calcium
deficiency also called hypocalcaemia makes a person suffer many aches and
pains. A person with a calcium deficiency may experience muscle aches,
cramps, and spasms, pain in the thighs and arms when walking or moving, confusion
or memory loss, depression, easy fracturing of the bones numbness and tingling
in the hands, arms, feet, and legs, as well as around the mouth.
The calcium
level in the blood can be moderately low without causing any symptoms. If levels of
calcium are low for long periods, people may develop dry scaly skin,
brittle nails, and coarse hair. Muscle cramps involving the back and legs are
common.
Relation
between vitamin D and calcium
·
Calcium
and vitamin D both are essential nutrients for good health. If you consider
bone health then you need calcium to build and maintain strong bones.
·
Calcium
also plays a role in muscular movement and cardiovascular function.
·
99%
of the body’s calcium is present in bones and teeth. Every cell in your body
requires calcium whether our heart, nerves, bones or muscles.
·
As
you age, calcium absorption from food becomes less and as a result body fulfils
its calcium requirement from bones causing osteoporosis.
·
Vitamin
D helps the body take calcium from the diet, lack of vitamin D causes rickets,
a condition with soft and deformed bones due to lack of minerals in bone
tissues.
Best
calcium for bones
Though the best way to take calcium is through a diet of mainly dairy products and other lactose-free products for those who are lactose intolerant, if you are vitamin D deficient or have certain health conditions then you will be needing both calcium and vitamin D supplements. Before taking any supplement consult your medical practitioner.
The two main forms of calcium
supplements are carbonate and citrate. Calcium carbonate is the cheapest and
therefore often a good first choice. Other forms of calcium in supplements
include gluconate and lactate. Some calcium supplements are combined
with vitamins and other minerals. For instance, some calcium supplements may
also contain vitamin D or magnesium.
Look for the amount of elemental calcium in the supplement and tolerability of your body as some may suffer from constipation, gas or bloating due to calcium intake.
Remember too less or too much calcium can cause problems in your body and you need to maintain the balance
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