Calcium is the most plentiful mineral found in the human body. It is essential for teeth and bones in the body. It is also linked with roles of vitamin D. In bone health calcium is the key player. Along with this, it plays several roles such as, it is essential for blood clotting, stabilizes blood pressure, contributes normal brain functioning, helps in insulin or so on. There are many foods high in calcium. You can get calcium from milk products, leafy vegetables, seafood, nuts or so on. Calcium absorption depends upon amount of vitamin D and calcium need of the body. High dietary calcium is vital for bone growth and formation. Deficiency of calcium can occur at any age. It is most likely seen in women. Major loss of calcium leads to osteoporosis. One should take adequate diet to fulfill the demand of calcium by the body.
Causes of Calcium Deficiency:
- Inadequate calcium consumption
- Deficiency of vitamin D
Symptoms of Calcium Deficiency:
- Muscle spasms
- Muscle cramps
- Weak nails
- Easy fracturing of bones
List of Foods High in Calcium:
Calcium is an important mineral for our body. It is very important to have adequate amount of calcium. Here is the list of foods high in calcium. Try some of them.
1.) Sesame Seeds- Rich in Calcium
Sesame seeds are full of calcium. It is estimated that 36 grammes of sesame seeds contain 35% of calcium. The good part is that this seed is edible throughout the year. Calcium in sesame seeds helps to protect the colon cancer in the body. It prevents the bone loss that can occur in certain conditions like rheumatoid arthritis. Eating of sesame seeds can also cure the problem of migrane and prevents the headaches. To eat sesame seeds, you can add them in your batter to make muffins or homemade breads. Sesame seeds tastes great with steamed broccoli that has been sprinkled with lemon juice. Also, you can add the sesame seeds in your favorite chicken soup. Start eating sesame seeds as it is very rich in calcium.
2.) Milk- Full of Calcium
Milk is a famous drink, which is available almost everywhere. It is also known as a complete food. One cup of milk contains 448 mg of calcium. It helps to make the bones strong. Also, it prevents muscle tension. Calcium is very necessary in case of osteoporosis and prevents tooth decay. Milk also helps to maintain the deficiency of calcium by reversing the process of calcification. Adults need about 1000 mg of calcium each day. You can drink a glass of boiled milk to cure the deficiency of calcium in the body. Also, one can eat the milk products to fulfill the requirement of calcium by the body.
3.) Yogurt- Loaded with Calcium
Yogurt is the excellent source of calcium. It is full of probiotic bacteria. Which provides you plenty of health benefits. It is estimated that one cup of yogurt contains 245 grammes of calcium. Yogurt is also rich in proteins. This is a great food to make yourself healthy. It relieves the problem like constipation and also makes the digestion easy. The best part is that the people who suffers from lactose intolerance can eat yogurt. You can layer your breakfast with yogurt. Second way is to dip the fruits and vegetables of your choice in yogurt. Alternatively, you can eat plain yogurt by dipping tacos, chips or so on.
4.) Cheese among Foods High in Calcium
Cheese is an excellent source of calcium. It is made from milk. Along with calcium, it is full of minerals and proteins. Consumption of cheese has been long recognized as an effective treatment for osteoporosis. This milk product is also beneficial for heart health. It also reduces the risk of hypertension. You can easily buy cheese from the market. It is not so costly. One one eat raw cheese. Also, you can grill or fry it in a good quality oil. Alternatively, you can add this food in your salad or cook some delicious dish with it. Add cheese in your diet as it is among foods high in calcium.
5.) Soyabeans Rich Source of Calcium
Like other beans soya bean is also an edible seed. The key benefits of soya are that it has high protein content, calcium, vitamins and minerals. It helps to reduce the cholesterol level. Along with this this food is a high source of fiber. Due to the high content of calcium in soya it reduces the risk of calcium loss in the body. Nonethelesss, it makes your bones, and muscles strong. This food is also responsible for balancing the hormonal level in the body. You can soak soya beans in water and eat them. Also one can cook a tasty dish with soya beans by adding some vegetables. Alternatively, you can make its soup.
6.) Almonds among Calcium Rich Foods
This nut is available throughout the year to make you healthy. Eating almonds can reduce the risk of high cholesterol level. It makes your bones strong. Moreover, it is a rich source of manganese, copper and riboflavin. These all give you energy and helps in the proper regulation of enzymes in the body. Eating almonds also prevents the gallstones. This rich nut is easily available in the market and not so costly. All you need to do is to break the nut shell and take out the nut to eat. Also you can prepare some dessert with almonds. Alternatively, its oil is also available in the market.You can do massage with that oil. Try almonds, as it is among foods high in calcium.
7.) Rhubarb Full of Calcium
Rhubarb is the kind of fruit which is sweet in taste. It contains high amount of calcium. It strengthens the bones and keeps your metabolism to function properly. Rhubarb also prevents you from osteoporosis. This fruit also activates the tissues and allows the continuous absorption of calcium content. Along with calcium, it is loaded with vitamins and minerals. The fiber present in rhubarb helps in easing the process of digestion. It cures the stomach problem. This fruit is easily available and is not costly. You can simply peel this fruit and eat. Also, you can add it in your favorite juice. Alternatively, you can prepare a tasty dessert with this fruit. Try rhubarb as it is among foods high in calcium.
8.) Tofu Filled with Calcium
Tofu contains lots of calcium content. Along with this food is full of nutrients like proteins, phosphorous, vitamin A and vitamin B-12. This food is very healthy as it makes your bones strong. Tofu also boosts the immune system of the body and prevents you from various diseases. It also prevents you from cavity as it contains low content of lactose. You can eat tofu in any way you like. You can eat them raw. Secondly, you can roast them with a good quality oil. Moreover, you can put it in your salad, pasta, sandwiches or so on. Add this food in your diet as it is among foods high in calcium content.
9.) Beans High in Calcium
Beans are full of calcium. Studies have shown that the people who eat beans have stronger bones and muscles as compared to others. Beans consists of fibers and reduces the risk of heart diseases. It is also full of proteins. The high amount of minerals and proteins helps to maintain your body’s health. There are different types of beans available in the market such as kidney beans, fava beans, pinto beans or so on. You can soak the beans one night before eating them. Also, you can prepare a delicious soup with it. Alternatively, you can cook a tasty dish of beans and rice. Add beans in your diet as it is among foods high in calcium.
10.) Lentils High in Calcium
Lentils are the tasty staple food with lots of calcium content. It strengthens up your bone and makes you stronger. Eating lentils also reduce the cholesterol level in the body. Around 1 cup of lentils contains 68 milligrams of calcium. This essential compound makes your bones very strong. It helps in reduction of cramps and also alleviates the muscle pain. Along with the calcium, lentils are very rich in fiber. It also helps to ease the process of digestion. You can eat lentils by soaking them overnight in water. Also one can boil them to eat. Baking and eating lentils are also a good option. Make a habit of eating lentils in your diet.