Calcium is essential to keep your bones and body healthy, which also provides strength to your teeth.
If you want to increase calcium in your body you need to maintain a healthy and balanced diet.
If you have calcium deficiency in your body, it can increase the risk of diseases like rickets, osteoporosis, and brittle bones in later age of life.
Your body needs vitamin D which helps to absorb calcium in the body.
What is Calcium and its Importance in Our Body?
Calcium is an essential mineral for your body and maintains the health and functions of your body, bones, and teeth, which can help alleviate lower back pain.
Most of the calcium in the body is absorbed by teeth and bones; it also gives strength, structure, and rigidness to the body.
Calcium also helps to move in your body, muscles, and nerves and transfer messages to your brain and other parts of the body.
Calcium’s importance in our body and life is to keep our nerves, muscles, and bones functioning properly. Around 99 % of calcium is stored in your teeth and bones, and 1% is absorbed by blood and tissues.
How Much Calcium Do You Need Per Day?
As per age and sex calcium is recommended in daily amounts:
Men
19-15 years – 1000 mg/day
51-70 years – 1,000 mg/day
71 and older – 1,200 mg/day
Women
19-50 years – 1,000 mg/day
51 and older – 1,200 mg/day
Best Ways to Increase Calcium in Your Body
You can increase calcium in your body by adding some best calcium-rich foods to your diet. Half of your calcium intake is fulfilled from your diet.
These are the best calcium-rich foods to increase the amount of calcium in your body.
1. Cheese
Cheese is a good source of calcium and provides healthy nutrients to bones and teeth. Parmesan cheese is made from cow’s milk and it has the most calcium with 242 mg in 28 grams (per ounce).
Hard cheese is packed with high calcium nutrients because of less water content. Some of the cheeses are parmesan, cheddar, swiss, edam, gouda, and gruyere has 245mg of calcium.
Softer cheese doesn’t provide more calcium, 28 grams of Brie delivers only 52mg.
Our body absorbs calcium more easily from dairy products other than plant sources.
2. Yogurt
Yogurt is also a good source of calcium. Yogurt has a bacteria called probiotics, which improve our immune system, heart health and increase nutrient absorption in the body.
Low-fat yogurt provides up to 34% of the DV in 1 cup(243 grams). It is also a good source of potassium, protein, and vitamins B2 and B12.
3. Lentils and Beans
Beans and lentils contain high fiber, protein, and micronutrients which help to build bones, muscles, and skin.
Winged cooked beans provide 244 mg in a single cup (172gm).
White cooked beans provide 12 % of DV in a single cup(179 grams).
Green gram moong beans are also high in protein, fiber, and calcium.
4. Milk
Milk is an excellent and widely used source of calcium which is well absorbed by the body.
Cow’s one cup of milk (237ml) contains 306-325 mg calcium whether whole or nonfat milk.
Milk is also a great source of protein, vitamins A and D.
Goat’s milk provides 327mg in one cup (237ml).
5. Almond Butter
Almond butter contains 60 mg of calcium per tablespoon. Magnesium in almond butter helps to absorb the calcium in your body and increases insulin sensitivity.
Almonds are also good sources of manganese, magnesium, and vitamin E.
Almond butter has higher protein, low in fat, and has no cholesterol.
6. Salmon
Salmon is a fatty fish which is another rich source of vitamin D.
Canned salmon provides 181 mg of calcium in only 3 ounces and is very low in saturated fat.
Canned salmon has soft and edible bones which are loaded with vitamin D, vitamin B12, and calcium.
7. Broccoli
Raw broccoli’s one cup contains 35 mg calcium and after cooked it has 76 milligrams of calcium.
Broccoli is also high in fiber, vitamin K, vitamin C, manganese, and potassium which are essential for healthy bones. It also contains cancer-fighting properties.
8. Leafy Greens Vegetables
Dark, leafy green vegetables like kale, spinach, arugula, collard greens, and watercress are the best sources of calcium.
One cup of cooked kale has 177mg calcium which is more than per serving of milk.
These leafy green vegetables provide a cure for heart disease, cancer, and inflammation.
9. Eggs
Eggs contain phosphorus, calcium, and potassium and one large egg contains 6 mg of calcium.
Eggs are also rich in protein, vitamin D (only in yolks), manganese, vitamin A, etc., and they also help to maintain bones and body health.
Conclusion
These above-mentioned good sources of calcium and nutrients are healthy for your bones and body.
Vitamin D and calcium are essential nutrients to keep you healthy and provide strength to your body and bones.
You need to add vitamin D, vitamin K, manganese, and more nutrients to your diet.
