Calcium rich food

Calcium and its sources:

Calcium is an abundant mineral that is important for the growth of bones and other cellular functioning as well such as nerve function and regulates the level of hormones and blood pressure.

It is not self-prepared but can be easily absorbed by the body. So, it is clear that calcium is obtained through diet.

Our body stores a vast (99%) amount of calcium and mostly in the teeth and bones. The remaining 1% is held in soft tissues. The average recommended amount that the body needs daily is 1300 mg. Calcium plays many important functions in the body.

The function of calcium:

Cells in the body need some amount of calcium for proper functioning. It is also required by the bones for the purpose of rebuilding and preventing osteoporosis condition. At the same time, calcium maintains blood pressure by proper relaxing and contracting blood vessels.  

Recommended dietary intake of calcium:

According to the United state department of agriculture, the recommended dietary allowance is as follows:

1-12 months	200-260 mg
1-3 years	700 mg
4-8 years	1000 mg
9-18 years	1300 mg
19-50 years	1000 mg
51-70 years (Women)	1200 mg
51-70 years (Men)	1000 mg
70 + years	1200 mg

Deficiency of calcium:

When the body becomes deficient in calcium, it can lead to several numbness in the toes and fingers, appetite loss, muscles cramp, osteoporosis (fragile bone), Rickets, osteopenia (Bone loss) and heart rhythms.

Calcium-containing food:

Calcium is available in different supplements form but a most scientist says that half of your calcium intake must be from your diet. Although dairy products are rich sources of calcium, some other food sources also provide it to the body. Here I will discuss the food that are rich sources of calcium.

     Dairy products:

Calcium from milk and dairy products is easily absorbed by the body compared to plant source calcium. Before choosing dairy products, you must come through their calorie intake.

Milk itself has 306-325 mg of calcium on basis of fat and nonfat milk. It is also a good source of protein vitamin A, vitamin D and protein.

 Cheese:

Cheese is an excellent source of calcium and its daily value varies from type to type. Such as parmesan cheese covers about 19% of daily value and softer provides 4%.

Cheese is also a rich source of protein. It contains a low amount of lactose which makes it easily digest among lactose intolerant people.

 Yogurt:

Yogurt is also a rich source of calcium. One cup of yogurt covers 23% of DV. It also contains probiotics that promote heart health and the immune system.

If you want to get extra fat in your diet so Greek yogurt is the best choice while low-fat yogurt has a high amount of calcium which covers 34% of DV.

     Seeds:

Seeds such as sesame, and chia seeds are high sources of calcium. It is estimated that 1tsp of poppy seeds give 127 mg of calcium while chia seed provides plant-based omega 3 fatty acid. It also has protein and fat.

Sesame seed provides 88 mg or 7% of DV of calcium and iron, copper, and manganese as well. Sunflower seeds have 109 mg of calcium. It also contains copper and vitamin E.

    Vegetables:

Green vegetables which belong to the cruciferous family such as collard green, kale, and spinach are a rich source of calcium. It is estimated that 1 cup of cooked collard green has 268 mg of calcium to give the body.

Spinach is rich in oxalate, a naturally occurring compound that binds calcium and impairs its functioning so calcium from spinach is not absorbed quickly as from other leafy vegetables.

Broccoli provides 87 mg of calcium to the body. A diet that is rich in leafy vegetables reduces the risk of cancer. Kale is also from a cruciferous family which is low in calories but loaded in antioxidants and gives 180 mg of calcium.

     Beans:

Beans are a good source of calcium. At the same time, it is also a rich source of protein, fibre, and other micronutrients such as zinc, folate, iron etc.  1 cup of cooked white beans provides 12 % of DV.

Beans help to lower the bad cholesterol level in the body and reduce the risk of developing diabetes because it is low in fat and rich in iron.

    Canned salmon:

Canned salmon loaded with calcium. It is estimated that about 3 ounces of it provide 181 mg of calcium or 19% of DV. It also contains vitamin D which gives the benefit of absorbing more calcium.

    Figs:

Both dried and fresh figs provide 135 mg of calcium to the body. Dried figs are sweet in taste and contain antioxidants and fibre as well. Figs contain more calcium as compared to dried fruits. It provides a handsome amount of vitamin K, and potassium which are essential for bone health.

     Fortified foods:

Nowadays, orange juice and cereals are fortified with calcium. Cereals provide 1000 mg of calcium to the body with each serving. So spread the calcium throughout the day as compared to once a day.

Beverages are also fortified with calcium such as fortified soya milk one cup provides 23% of calcium DV. Other nut and seed base foods are also fortified with calcium at a higher level. 

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