There are many types of nutrients required in our body. So that the body remains healthy, in the same way calcium is also an essential element for physical development and bones.
Calcium is essential for our health. Physical development is not possible without calcium. Teeth, nails and bones develop only from calcium.
There are many such foods to meet the deficiency of calcium. Calcium deficiency can be avoided by consuming it. So let’s know the calcium rich foods chart so that we know about the foods which are rich in calcium.
What is Calcium?
Calcium is the most bountiful mineral present in the body. It accounts for 1 to 2 percent of the complete body weight. Calcium is found in abundance in bones and teeth. You will be surprised to know that 90 percent of the total amount of calcium in the body is found in bones and teeth. The remaining 10 percent of calcium is present in the blood, body fluids, nerve and muscle cells, and other cells and tissues that help them all perform their functions.
Calcium is an essential mineral for the survival of the human body. It is also called micronutrient(1). It is very important to have calcium in the diet because if a person does not consume enough calcium then his body is not able to function properly. Calcium is also very important for the strength and healthy structure of bones. Calcium is truly important for people of all ages.
How Much Calcium do you Need?
The human body has its own different capacities and needs which are based on age. Therefore, based on the age of the person, the required amount of calcium has been determined which is as follows:
Newborns up to 0-6 months –
Calcium intake should be ensured to the newborn on a regular basis every day, in which the calcium requirement of the infant is about 200 mg per day.
Between 06 -12 Months –
During this period, the child needs 260 mg of calcium per day.
01 – 03 years of age
At this age, the child should consume 700 mg of calcium per day.
At the age of 04 – 08 years –
The child should consume 1000 mg of calcium per day.
At the age of 09 -18 years –
At this age, the daily requirement of calcium is 1300 mg.
At the age of 19 – 50 years –
Men of this age need 1000 mg calcium and women 1000 mg calcium per day.
At the age of 51 – 70 years –
Men over the age of 50 need 1000 mg of calcium while women need 1200 mg of calcium per day.
Above 71 years of age –
People who are over 70 years of age need about 1000 mg of calcium on a daily basis.
Health Benefits of Calcium
The main base of the human body is the structure of bones. Your body uses calcium to build healthy bones and teeth, among other things(2). Keeps them strong even as they age. Calcium sends messages through the nervous system and prevents your blood from clotting. It regulates your heart rate as well as strengthens the muscles. If you do not include enough calcium in your diet, your bones may become weak and you may be deprived of the above-mentioned benefits. One of the major disadvantages of calcium deficiency is osteoporosis. Which shows the weakening and easy breaking of bones with age.
Apart from this, calcium helps in promoting your overall health. Let’s know the diets that remove calcium deficiency which are beneficial for your health.
Top 13 Best Calcium Rich Foods
Your body can get nutrients and minerals only through diet. Therefore you can consume certain foods to overcome the deficiency of calcium in your body. Apart from removing calcium deficiency, these foods also provide you with other health benefits.
It is known to all that milk and dairy products are good sources of calcium. But apart from these, there are other foods that contain high amounts of calcium. Let us know by consuming which foods you can get enough amount of calcium.
1. Green Leafy Vegetables
You include green vegetables in your diet but do you know their benefits. Green lush vegetables are known as a diet that removes calcium insufficiency. green vegetables like spinach, kale, turnips, celery, broccoli, cabbage and asparagus are high in calcium. When consumed, they can give 8 percent of the day-to-day need of calcium.
Piecemeal from this, different quantities of calcium can be attained by eating different green leafy vegetables. In this way, if you’re suffering from calcium insufficiency, also you can get benefits by including green lush vegetables in your diet.
As you all know that dry fruits are beneficial for your health. Therefore they should be consumed regularly. But perhaps you do not know that almonds contain the most calcium among all dry foods. You can get calcium by eating almond butter.
It also has other health benefits. Because no cholesterol is found in almond butter, while it has a high volume of protein and fat than peanut butter. In this way, you can consume almonds to overcome the lack of calcium in your body.
Eggs are actually helpful for those who need to overcome the deficiency of calcium. This is because eggs contain high amounts of vitamin D which helps in making bones strong. High Quantities of vitamin D are found in egg yolk.
If you consume only the white part of the egg, then you will have to choose other alternatives of vitamin D. It is better that you consume whole eggs. It can help to overcome the insufficiency of both vitamin D and calcium in your body.
Apart from dairy products, you can also overcome calcium insufficiency by consuming other foods regularly. Broccoli can alike be included in these types of foods. Regular consumption of broccoli not only makes bones strong but it’s also a good source of vitamin C, fiber and other nutrients. Its other health benefits also include cancer forestallment.
Toughened tofu is prepared by grinding and boiling soybeans. It is considered a nutritious and healthy diet option for vegetarians. When consumed in half a mug of tofu, it can give us with 861 mg of calcium or 86 percent of the day-to-day need. On this base, regular consumption of tofu as a dietetic supplement for calcium insufficiency may be helpful. Apart from this, it’s also high in protein and healthy fats.
6. Soy Milk
Soy milk can be a good substitute for those who do not like milk and dairy products. It’s also a well-founded source of calcium. Unfortified soy milk contains only 1 quart of calcium as compared to milk. But the calcium content in fortified soy milk is similar to that of milk. Apart from this, soy milks are low in fat and high in protein. In this way, it is more beneficial for people who are allergic to milk and its related products.
7. Sesame Seeds
If you want to consume enough calcium then you can consume sesame seeds. By consuming 100 grams of sesame seeds, 975 mg or 98% of the daily requirement of calcium can be obtained. In this way, you can consume sesame seeds as a diet that removes calcium deficiency.
Due to the high amount of vitamin D, it helps us in calcium absorption. By consuming one medium orange, we can get 65 mg of calcium, which is considered to be 6 percent of the daily requirement. Apart from this, the antioxidants present in it also help in protecting our body from other infections. In this way, orange is a very beneficial fruit for all of us.
9. Dried Figs
If you do not like milk and products made from it, then you have nothing to worry about. Because there are many foods that can supply calcium. You can consume dried figs to overcome calcium deficiency.
Consuming just 2 dried figs can provide you with 65 milligrams of calcium. These dried fruits are also rich in antioxidants. In this way you can get benefits by consuming dried figs to overcome the deficiency of calcium.
10. Salmon Fish
Salmon fish found in the sea is a good source of calcium. Apart from being high in calcium, it also contains high amount of protein which is easy to digest. Salmon fish also contains vitamin B12. In this way, salmon fish is considered very beneficial to overcome calcium deficiency and for our good health.
11. White Beans
As you know beans are a rich source of calcium, so white beans are no exception. A 100-gram serving of most white beans contains about 175 milligrams of calcium. Apart from calcium, they are rich in fiber, potassium, iron and folate. Therefore, it can be a good option to get calcium and other essential nutrients.
Low fat yogurt is one such Calcium Rich Foods .which help in keeping our digestive system healthy as they are easy to digest due to low fat content. Are you a victim of calcium deficiency? If so, then low-fat milk and yogurt may be the foods for you to overcome calcium deficiency.
Milk is considered a perfect Calcium Rich Foods as it’s rich in nutrients. At the same time, when it comes to calcium, the name of milk comes instead . Milk contains calcium as well as vitamin D, which can play an important part in strengthening bones.
Along with this, numerous types of milk will be plant in the market, similar as soy milk, tree nut milk. However, also animal milk can be replaced by soy milk or tree nut milk, similar as almond, If someone has a problem with cow or other beast milk allergy.
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 foods in your diet. In this article, we have also given you a list of calcium-rich foods, 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 foods or calcium source in the diet only in limited quantity.
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