15 Calcium-rich foods for bones

15 Calcium-rich foods for bones. As the first light of the dawn breaks over the horizon, a new day of possibilities arises. And just like how the sun provides the warmth we need to thrive, our body requires the right nutrients to function. It is common knowledge that milk is a good source of calcium, which is extremely important for strong bones. But did you know that it is the most plentiful mineral in the body and is used by every cell to balance the blood’s pH levels? So for the body to replenish their calcium stores, a varied diet that is calcium-rich is recommended. Otherwise, the body will get it by absorbing it from your bones. This can cause low bone mass and can increase your risk of fractures and bones breaking, along with the possibility of leading to osteopenia and osteoporosis.

Why do we need calcium?

In addition to its role in bone health, calcium also helps in performing important functions such as muscle contraction, nerve function, and blood clotting. It helps muscles contract and relax, including the heart muscle, and supports proper communication between nerve cells. 

How does calcium deficiency affect your health?

15 Calcium-rich foods for bones. Calcium deficiency can have a significant impact on your health, particularly on the health of your bones and teeth. When you don’t get enough calcium, your body will take the calcium it needs from your bones, which can lead to bone loss and weakening of the bones. This can increase the risk of fractures and osteoporosis, a condition in which bones become brittle and fragile.

• Calcium deficiency can also affect other parts of the body. Low calcium levels can lead to muscle cramps and spasms, particularly in the legs, and can contribute to a feeling of general fatigue and weakness. 
• Calcium deficiency can also affect the heart, leading to an irregular heartbeat or increased risk of hypertension (high blood pressure).
• In children, calcium deficiency can lead to delayed growth and development, while in pregnant and breastfeeding women, it can contribute to a higher risk of preeclampsia and low-birth-weight infants.

Why do we need calcium?

Calcium is a vital nutrient that plays numerous important roles in our bodies. The primary function of calcium is to help build and maintain strong bones and teeth. Our bones are constantly undergoing a process of breakdown and rebuilding, and calcium is one of the key components our body needs to build new bone tissue. In addition to its role in bone health, calcium also helps in performing important functions such as muscle contraction, nerve function, and blood clotting. It helps muscles contract and relax, including the heart muscle, and supports proper communication between nerve cells. Calcium also plays a role in regulating blood pressure and is involved in the process of blood clotting, which is essential for wound healing.

How calcium deficiency affects your health?Calcium deficiency can have a significant impact on your health, particularly on the health of your bones and teeth. When you don’t get enough calcium, your body will take the calcium it needs from your bones, which can lead to bone loss and weakening of the bones. This can increase the risk of fractures and osteoporosis, a condition in which bones become brittle and fragile.

• Calcium deficiency can also affect other parts of the body. Low calcium levels can lead to muscle cramps and spasms, particularly in the legs, and can contribute to a feeling of general fatigue and weakness. 
• Calcium deficiency can also affect the heart, leading to an irregular heartbeat or increased risk of hypertension (high blood pressure).
• In children, calcium deficiency can lead to delayed growth and development, while in pregnant and breastfeeding women, it can contribute to a higher risk of preeclampsia and low birth weight infants.

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How much calcium do we need in a day?The amount of calcium a person needs in a day depends on their age, gender, and other factors such as pregnancy or breastfeeding status. According to the National Institutes of Health (NIH), the recommended daily intake of calcium for different age groups are: 

Infants (0-6 months)Infants (7-12 months)	200 milligrams (mg)260 mg
Children (1-3 years)	700 mg
Children (4-8 years)	1,000 mg
Adolescents (9-18 years)	1,300 mg
Adults (19-50 years)	1,000 mg
Adults (51 years and older)	1,200 mg
Pregnant or breastfeeding women	1,000-1,300 mg

15 calcium-rich foods 

1. Cheese

Harder cheeses, like parmesan, tend to have a higher calcium content, while softer cheeses have a lower amount of calcium. Cottage cheese is also an excellent source of calcium and is packed with protein as well.

2. Almonds and seeds

Almonds are a powerhouse of energy, containing high levels of calcium, magnesium, manganese and vitamin E. Seeds like chia, poppy and sesame are great sources of calcium and also contain healthy fats and protein.

3. Leafy greens

Certain types of dark, leafy green vegetables, like spinach and kale, are high in calcium. Be advised, though, that spinach also contains oxalates, which can make it difficult for the body to absorb the calcium. Other sources of leafy greens include Swiss chard, podded peas, broccoli and Brussels sprouts.

4. Fortified juices

Fortified juices (or beverages) are those products where the manufacturer has specifically added certain vitamins or nutrients, like calcium, so check the packaging labels. Fortified drinks, like nut, soy or rice milk, or orange juice, are a great alternative to dairy if you are lactose intolerant or if you follow a plant-based diet.

5. Tofu and Paneer

Made with calcium sulfate, tofu is not only a great source of plant-based protein, but it’s also an excellent source of calcium. A half-cup serving of tofu can provide up to 350 mg of calcium, making it an excellent choice for those following a vegan or vegetarian diet. Tofu’s mild flavour and versatile texture make it a perfect ingredient for a variety of dishes, from silky smooth dips to crispy stir-fries. 

So go ahead, embrace the power of tofu and know that you’re nourishing your body with the vital nutrient it needs to stay strong and healthy.

6. Chia seeds and flaxseeds

One of the benefits of chia seeds and flaxseeds is that they are also rich in omega-3 fatty acids, which can help support heart health and reduce inflammation in the body. They can also help promote satiety and aid in weight management. In addition to being a rich source of calcium and omega-3 fatty acids, chia seeds and flaxseeds are also great sources of fiber, healthy fats, and other essential nutrients that boost your gut health and digestion. They can be added to a variety of dishes, from smoothies to yogurt bowls, to boost their nutritional value and add a crunchy texture.

7. Sesame seeds and tahini

Sesame seeds and tahini are also high in healthy fats, protein, and other essential nutrients like iron and magnesium. Sesame seeds and tahini are also good sources of plant-based protein, which can be beneficial for those following a vegetarian or vegan diet. They can also help to support bone health, as calcium is essential for the growth and maintenance of strong bones.

8. Beans 

Beans, including black beans, haricot beans or white rajma, and pinto beans or Chitri Rajma, are excellent sources of calcium. They also provide other important nutrients like fiber, protein, and iron. One cup of cooked black beans, for example, contains approximately 46 mg of calcium, while one cup of cooked white beans provides around 161 mg of calcium. There are no limits to how you can eat beans. From curries to a variety of dishes, soups, stews, salads and wraps, you can cook anything with beans

9. Fortified Breakfast cereals

Fortified foods are foods that have additional vitamins, minerals, or other nutrients added to them to increase their nutritional value. Many breakfast cereals are fortified with calcium, providing an easy and convenient way to boost your intake of this essential mineral. In fact, just one serving of fortified breakfast cereal can provide up to 1000 mg of calcium, which is almost the daily recommended amount for most adults.

10. Quinoa

Quinoa is a versatile and nutritious food that can provide a range of health benefits, including a good source of dietary calcium. Quinoa contains approximately 60 mg of calcium per cup of cooked quinoa

11. Plant-based milk

Plant-based milk is a good option for those who follow a vegan or lactose-free diet and still want to get calcium in their diet. Plant-based milk is typically fortified with calcium to make up for the lack of natural calcium that is found in cow’s milk. Some common plant-based milks that are fortified with calcium include soy milk, almond milk, and oat milk.

12. Okra or Bhindi

Bhindi is not only delicious but also a great source of calcium, containing about 82 mg of calcium per 100 grams. In addition to calcium, okra is also rich in other essential nutrients, such as vitamin C, vitamin K, and folate. You can cook Okra in a variety of ways, such as grilled, sautéed, or pickled. 

13. Butternut squash

Butternut squash is a delicious and nutritious vegetable that can be a great source of calcium. In 100 gm of cooked butternut squash, you get approximately 48 mg of calcium. Butternut squash is also rich in other important nutrients such as vitamin A, vitamin C, and potassium. You can roast it, mash it, or use it in soups and stews to add a kick of calcium.

14. Black-eyed beans

Black-eyed beans, also known as cowpeas, are a nutritious and versatile legume present in our kitchens. In addition to being a good source of protein and dietary fibre, they are also rich in calcium. A 100-gram serving of cooked black-eyed beans contains approximately 24 mg of calcium. Black-eyed beans are also low in fat and high in potassium, making them a heart-healthy addition to any diet.

15. Garlic

This smelly vegetable is a rather lesser-known source of calcium. Eating 100g of garlic would actually give you 181mg (approximately 50% more than milk). Using small amounts in dishes is a good way to boost your intake together while making it a lot tastier.

Other suggested health benefits include high levels of manganese, vitamin B6, vitamin C and fiber, alongside proven studies showing it can reduce blood pressure, reduce the number of colds and improve cholesterol levels.