Calcium is an essential mineral nutrient that strengthens the bones and teeth of the body. It also helps to regulate muscle and nerve function,
blood clotting, enzyme function, and heart functioning. The higher the calcium
intake in childhood and youth, the better the chance of disease-free bones
in old age. The deficiency of calcium can lead to weak bones, muscle cramps,
numbness in limbs, loss of appetite, and lack of energy. Hence, it is
necessary to consume calcium in the right quantity in order to lead a healthy life.
Sources of Calcium
Generally, dairy products are considered enough sources of calcium. Intake of milk, yogurt, buttermilk, and cheese definitely provide calcium but does not guarantee its absorption in the body. That does not mean dairy products should be ignored. But, there are certain foods that are good sources of calcium and their intake also results in better absorption of calcium in the body.Calcium-Rich Foods with Better Absorption
Certain nutrients like Vitamin D, Vitamin K, and magnesium
facilitate better calcium absorption in the body. Therefore, besides adding dairy
products to the daily diet, it would be prudent to consider the following foods
that are good sources of calcium and result in better absorption of calcium:
Enriched with different essential
nutrients, almonds contain calcium in good quantity. One serving of almonds contains
750 milligrams of calcium. Therefore, consume some almonds as snacks or include
them in recipes and salads for extra nutritional value as well as taste.
Tofu and soy:
Leafy green vegetables:
Cabbage, broccoli,
kale, spinach, and bok choy are some of the green vegetables that are calcium-rich. Though spinach is extremely rich in calcium, the presence of oxalates
makes calcium absorption difficult in comparison to other green vegetables. Only
five percent of calcium from spinach is absorbed in the body as compared to
broccoli, where 50 percent of calcium is absorbed in the body.
Beans:
Beans such as kidney beans,
black beans, white beans, etc are great sources of calcium. They contain all the
benefits that are lacking in dairy products.
Herbs, spices, and seeds:
Herbs
like dried basil leaves, oregano, and ground thyme are calcium-enriched too. Sprinkle
these on your salads and other dishes for a quick dose of calcium. Add some sesame seeds to your
soups, salads as one tablespoon of sesame seeds provide 88 mg of calcium and
some magnesium too. Spices such as cinnamon, cumin, and cloves should not be underestimated either as they are also good sources.
Herbs and spices |
Orange juice:
A half-cup of
calcium-fortified orange juice contains anywhere between 150 to 250 mg of
calcium.
These are some of the main sources of calcium that are
highly suitable for those who are lactose-intolerant. For those who rely
primarily on dairy products must also consider the above options for nutritional
diversity in their plate. In addition, people who follow the vegan lifestyle, the
above sources of calcium would be of great help.
Must read:
Importance of Magnesium
Must read:
Importance of Magnesium
Nice post. Important from health point of view.
ReplyDeleteThanks
ReplyDeleteDeepti, Good to know best sources for calcium and these are pretty helpful.
ReplyDeleteI will be sharing these post on my what's app group too.
Thanks for sharing ❣️❣️