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Calcium is the most abundant mineral in the human body. 99% of the human body’s calcium is contained on our bones and teeth. Low calcium usually means brittle bones or teeth, so we need to ensure we always get a good amount of this mineral in our diets. We perhaps do not appreciate enough the role such nutrients play in our body, and our overall health. Calcium helps regulate muscle contraction in the body. When our nerves stimulate a muscle, our body releases calcium, which helps the proteins in muscle carry out the work of contraction. That connection to muscle has wider implications as well: calcium’s role in muscle function includes maintaining the action of the heart muscle. Studies also indicate a correlation between high consumption of calcium and lower blood pressure.
Other research has indicated that low calcium intake during growth is tied to “growth retardation and suboptimal peak bone mass.”Studies in Indias showed that “70%–85% of adolescent boys & girls” across all states had low calcium intake, meaning less than half of the required daily allowance. The RDA for men is 1000mg while women require 1200mg of calcium per day. All of this to say, please ensure you get enough calcium per day.
Fortunately for us, calcium is fairly common, and plentiful, in a lot of the food we eat. It’s also good to ensure we get a good amount of vitamin D: this vitamin aids the body in calcium absorption.We've prepared a list of calcium-rich foods you can include in your diet, especially for your kids, to ensure you receive the full benefits of calcium.
1. Low fat milk
The first thing we think of when we consider dietary calcium is milk, and with good reason. 100ml of milk has around 124mg of calcium, so a 300ml mug of milk will add 360mg, or over 30%, of your daily calcium intake. Easy and quick, isn’t it? Ensure you add 300ml of milk to your morning routineand you’ll be off to a good start to the day. Low-fat milk is popular these days among adults in order to keep fat levels under control while gaining all the calcium and protein benefits from milk.
2. Low fat Yogurt
Another favorite, and rightly so. Yogurt is a probiotic packed with nutrients. 100 grams of curd, as we call in in our part of the world, contains an impressive 190 milligrams of calcium. Yogurt has always been a part of Indian food, especially in the southern region, where it’s had as a part of dinner nearly everyday. You can include low-fat yogurt in your dinner as well.
3. Almonds
Our love for badam (almond) is well placed. We add badam to a variety of foods for that crunchy taste, but it also packs a wallop nutrition-wise. 100 grams of calcium contain 270 milligrams of calcium. That’s nearly 25% of an adult’s daily requirement of calcium. A cup of almonds can add as much as 385mg of calcium in one go! Almonds are also rich in protein and good fats, so adding this ‘super food’ to your diet is a real health hack.
4. Chia Seeds
Chia seeds are awesome. Another ‘super food’ absolutely chock full of nutrients, these seeds are a must for anyone looking to upgrade their health and lifestyle. Just one tablespoon of Chia seeds contains 90mg of calcium. Adding two tablespoons of Chia seeds to a morning/breakfast smoothie will give you 180-200mg of calcium in one shot. That’s a great way to begin your day, or even replenish your nutrients in the evening after a workout.
5. Dried Figs
Figs are known as a good source of potassium, but they’re also a great source of calcium. You can get 160mg calcium from 100 grams, or half-a-cup of dried figs. Include a cup of dried figs a coupleof times inyour weekly diet, and you’ll be providing your body around 250mg of calcium at one go. A tasty way to help your bones, isn’t it?
6. Tofu
Tofu, the modern-day favorite of vegans, is a regular presence in the diet of vegan gym bros for a valid reason: this food packs in 350 milligrams of calcium in 100 grams! That’s the second highest in this list of calcium rich foods. Tofu is prepared by solidifying soy milk using calcium sulphate, which gives it the high calcium content. If you consume a cup of tofu per day, you’re providing your body well over half its calcium requirement for the day. Tofu is also rich in manganese, B vitamins, and iron, making it a great addition to anyone’s diet.
7. Sesame seeds-
Sesame seeds are the richest source of calcium. 100 grams of sesame seeds contain a whopping 975mg of calcium, or 97% of an adult male’s daily requirement of calcium! But you don’t want to pop a 100 grams of sesame seeds daily – they also contain 50 grams of fat. Another concern is that excessive consumption of sesame seeds has been associated with a drop in blood pressure levels below normal. So, use it in moderation: add a tablespoon or so to your daily intake to receive a calcium boost in tandem with other sources.
8. Orange
Oranges are just fantastic in general, and should be a regular part of your routine. One large orange contains 74mg of calcium. Combine that with the benefits of vitamin C and other nutrients, as also the great taste, and there’s no reason you should not have oranges a few times every week.
9. Broccoli
We keep saying it: there’s almost no food, or nutrient, list that broccoli doesn’t make an appearance. One cup of frozen broccoli provides your body 60-80mg of calcium. Broccoli is a powerhouse of nutrients that must be a part of kitchen at all times.
10. Okra
Bhindi, one of India’s favorite vegetables, is also a great source of calcium. 100grams of okra contains 77mg of calcium, making it a great all-round nutrient source. It is also rich in potassium, dietary fiber, and vitamin C.
Bonus:
Spinach
It gets a bit boring to repeat ad nauseum, but it is ludicrous to not have spinach in your kitchen. 100grmas of palak has 99mg of calcium, or 9-10% of your daily requirement. You’re making a mistake if you do not include spinach in your diet.
