Boost Your Calcium Levels Naturally

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      As essential are the commonly mentioned vitamins, so is Calcium. It does not only keep bones and teeth in the best state but has numerous functions in body from transmitting signals across nerves and forming blood clots to contracting muscles normally. Calcium also plays a major role in managing the secretion and functioning of a lot of enzymes and hormones.

Did you know that you lose calcium everyday through nails, skin, sweat and hair? The human body cannot synthesize calcium on its own. Therefore, if the diet is deprived of Calcium, the required Calcium for everyday functions of body is fetched from bones, in turn making them weak. Studies have shown that most people do not get adequate Calcium through diet. Following are a few sources rich in Calcium which can meet the necessary demands Of Calcium in body.

1. Yogurt

All milk products are very high in calcium. On an average, a bowl of milk or yogurt provides 200mg of calcium. Thus add as much dairy products as possible to you meals. You can make smoothies using yogurt or use yogurt with nuts as a perfect snack. Instead of water, enrich your soups with milk. Use milk as a substitute of black tea or black coffee. Make sure you consume at least two servings of different dairy products to meet the calcium needs of body.

2. Green vegetables

The vegans majorly rely on green and leafy vegetables for their share of Calcium. Take a bowl full of green vegetable in your meal or snack on it when hungry. That bowl would provide some good 200 mg of Calcium. Spinach, broccoli, cabbage, sprouts etc categorise as rich sources of Calcium. Another benefit with these foods is that they have negligible calories. So you indirectly manage your weight with these vegetables.

3. Fruits

Fruits provide surplus antioxidants and nutrients required for keeping the body in good health. Fruits like orange, dates, apricots, kiwi, mulberries etc have good amounts of Calcium. Avocado is believed to be effective in absorbing and assimilating Calcium in body. Make sure that you take 2-3 servings of fresh fruits as a part of your diet.

4. Sardine, Salmon, Tuna

Fishes like sardine, tuna and salmon not only incorporate Calcium in profuse amounts in body, but also supply omega 3 fatty acids. An average of 380 mg Calcium is present in every 100 mg of Sardine. Being a rich source of vitamin B12, sardine is beneficial for the nervous system.

Taken in grilled or smoked form or as a constituent of salad, fish aids cardiovascular system, fights hair loss and nourishes skin.

5. Soya

Soya, in milk or in beans contains abundant calcium. Soya milk consists of 261mg of calcium (per 100ml). Did we just forget to mention that Calcium is not the only element in soya? Well, Calcium is just one of the many elements found in soya (iron, selenium and magnesium to name a few). So summarizing, soya is a great food for it contains protein, multiple minerals, antioxidants, calcium and 8 amino acids.

6. Almonds

In general, proteins are considered a better food as compared to carbohydrates and fats. Proteins keep you full for longer time than the other two food forms. Almonds are rich in proteins. Almonds are also rich in Calcium, as every 100 grams of almonds contain 264mg of calcium.

So the next time you complain of joint painevaluate how much Calcium do you really take and grab theabove mentioned foods too boostyour calcium levels.

TAGGED IN : Bone and Joints Healthy Body

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