Calcium Rich Foods

Calcium is a very crucial and essential nutrient for your body. Calcium is the most abundant mineral in the human body. It helps in the development of bones and teeth. 

It also protects you from osteoporosis, calcium plays a critical role as a messenger in cell signaling pathways throughout the body and is necessary for normal cell function, transmission of nerve signals, secretion of hormones, blood coagulation, muscle contraction, and muscle relaxation.

Therefore keep in mind some signs and symptoms of calcium deficiency. It can prevents your bones, teeth and muscles.

Symptoms of calcium deficiency

• Tooth decay
• Weak nails
• Increase of blood pressure
• Joint pain
• Curvature and rupture in bones
• Body piercings
• Bone easily Fracture

• Muscle Aches and Cramps

One of the most common sign of calcium deficiency is muscle aches and cramps. Lack of sufficient calcium causes nerve cells to become extra sensitive, leading to sudden muscle cramping and pain. Read also:know more about healthy breakfast recipes

• Weak Bones

Calcium deficiency will be harmful for health of your bones. The mineral is vetry beneficial for building bones and keeping them strong. Due to low calcium, bones are likely to become weak, which rises susceptibility to osteoporosis and fractures.

• Weak Teeth

Lack of calcium in body can even show its sign in the teeth. Calcium is an effective constituent for teeth, therefore deficiency of calcium can delayed and defective tooth formation in children. Adults also may experience more frequent instances of tooth decay and other oral problems.

• Frequent illness

Calcium plays very important role to maintain a healthy immune system, which helps the body battle viruses, bacteria, yeasts and fungi. Therefore, calcium deficiency can become easily victim of common cold and infection. This alkaline mineral increases the oxygen level in your body.

• Difficulty Losing Weight

If you are struggling to lose weight, it would be due to lack of calcium. A later 2009 study published in the British Journal of Nutrition emphasizes that boosting calcium consumption spurs weight loss, but only in people whose diets are calcium deficient.

Causes of Calcium Deficiency

• Lack of calcium-rich foods
• Weak digestion power
• Menstrual bleeding
• Eat more sweet foods
• Vitamin D deficiency
• Lack of physical labor
• Menopause

Sources of Calcium

Orange contains high amount of calcium which is really an important nutrient for your body. It also contains vitamin D which helps in absorbing the calcium. You should drink orange juice along with your breakfast to make your breakfast healthy.

Milk is a highly beneficial product for your body as it contains many nutrients like calcium, iron, phosphorus and so on. You can easily digest these nutrients which will keep you healthy.

Yogurt is found to be very beneficial for you as it contains high amounts of protein, calcium, iron and many other nutrients that will keep you healthy. You should eat non fattening flavored yogurt as you can consume 44mg of calcium in a single serving.

Nuts like almonds contain vitamin E, protein, calcium, potassium, iron and many other nutrients which help in improving your overall health. You should eat at least 10-12 almonds a day.

Salmon contains high amounts of calcium and omega 3 fatty acids. These nutrients are beneficial for your brain as they help in improving brain function as well as boost your memory. This food high in calcium.

Spinach is a green leafy vegetable which is found to be a great source of calcium. This healthy food helps in keeping your bones strong and prevents diseases like osteoporosis. You should make this healthy vegetable part of your daily diet for the best 

Oatmeal which is part of your breakfast contains a high amount of calcium and fiber. It contains very few calories, so you need not worry about consuming it. You should try to consume generous quantities for highly effective results.

• Oats are good for digestion as they are the good source of fiber. They help to lower your cholesterol level too. A half cup of this super food provides 200 mg of calcium.

Chickpea is a super food that is not just tasty, but also rich in calcium. You can have it in salad, soups or it’s best to make hummus out of it. It is packed with fiber, protein, and calcium. 

• One and a half cup of chickpea offers 315 mg of calcium.

Beans such as French beans, white beans and kidney beans are a great source of this essential nutrient. Beans also contain many other powerful antioxidants that help in keeping you healthy. Beans taste good, so, you can easily consume them.

Garlic is a spice which not only improves the flavour of your food but also provides nutrients like Calcium to your body. Garlic also helps fight diseases like cold and cough. If you are suffering from these diseases, then you should consume it on a regular basis.

Sesame seeds contain this essential nutrients, calcium. They ward off deadly cancer as well as help in reducing inflammation and high blood pressure. You should add them in your salads and sautéed spinach dish.

Ricotta is one tasty food item that is rich in calcium and can be taken easily in any form. It is rich in calcium and just spread some over your favorite salad and you are good to go.

Tofu is a delicious way to meet your daily need of calcium. A cup of Tofu offers 861 mg of calcium. Add it to your salad or have it with stir fried veggies. Tofu is a delicious way to meet your daily need of calcium.