Approximately 99% of the calcium in our body is stored in our bones and teeth, with the other 1% being stored in our blood and soft tissues. Consuming foods high in calcium helps maintain calcium levels, keeping bones and teeth strong while also improving several other bodily functions. 

Why Do You Need Calcium?

Calcium is an essential mineral for your body’s health and development. It is key to maintaining blood pressure and hormone levels, supporting muscle and nerve function, and promoting cell-to-cell communication.

The calcium your body needs is obtained through a calcium-rich diet, which enables you to give your body the nourishment and energy it requires to function efficiently. 

The daily amount of calcium recommended per category is:

How Calcium Deficiency Affects Your Health

Calcium is essential in helping you lead a healthy life. It is particularly important for healthy bones and teeth, as it helps to build and maintain their strength and structure. Individuals with calcium deficiency may experience a range of health problems.

One of the most common effects of long-term calcium deficiency is osteoporosis, a condition in which the bones become weak and brittle. Osteoporosis can lead to an increased risk of fractures, particularly in the spine, hips, and wrists. Low levels of calcium may also cause muscle cramps and spasms.

Calcium deficiency can also affect the health of the teeth, leading to tooth decay and periodontal disease. Additionally, low levels of calcium can cause dry skin and hair, as well as brittle nails.

We’ve compiled a list of calcium-rich foods you can integrate into your diet to increase your daily calcium intake:

10 Foods Rich in Calcium

1. Dairy Products

Foods such as yoghurt, milk and cheese are rich sources of calcium. They tend to be the best-absorbed sources of the mineral and are also beneficial for other aspects of your health, such as lowering risks of heart and metabolic problems. They are also a rich source of protein. 

2. Leafy Greens

Leafy greens such as amaranth, spinach, fenugreek, and broccoli are calcium-rich vegetables. They have a multitude of health benefits, one of them being their high density of calcium. 

Out of these, broccoli has the highest amount of calcium in it. Consuming 100 grams of broccoli provides about 47 mg of calcium to your body. 

3. Poultry Products

Poultry products such as chicken and eggs are extremely high in calcium. If you are a non-vegetarian then they should definitely be a part of your diet. One boiled egg contains 50 mg of calcium. Adding even a single egg to your diet can help you increase your calcium intake. 

4. Condiments and Spices

Being an Indian, you must be aware of the hype around condiments and spices. They are a crucial ingredient in almost every dish. It still might come as a surprise when you get to know that condiments and spices also have a high amount of calcium. This means that just adding some of these to your dishes daily can bump up your calcium intake. So, ensure that you are adding a few cumin seeds, cloves, ajwain, and poppy seeds to your lunch or dinner every day to boost your calcium intake.

5. Almonds

Of all the nuts and dried fruits in the family, almonds are proven to be the richest source of calcium. In addition, they also provide healthy fats and protein for your body and are an excellent source of Magnesium and Vitamin E.

6. Figs

Dried figs are rich in antioxidants and fiber. They are also calcium-rich fruits you must include in your diet for better absorption of the mineral. 

To top it all off, they are also a great source of Potassium and Vitamin K, both of which are vital for improving bone health. 

7. Fortified Drinks

Many times, orange juices are fortified with calcium. It is said that one glass of fortified orange juice can provide more calcium than a glass of milk. If you cannot consume dairy products and prefer plant-based milk, there are fortified soy milk and nut-based milk options available in the market as well. 

8. Whey Protein

Whey is a form of milk protein that has undergone extensive research about its possible health advantages, one of which is its having a good amount of calcium.

Additionally, it is a great source of protein and is packed with quickly absorbed amino acids, which support muscle building and recovery.

9. Beans & Lentils

Protein, fiber and micronutrients including iron, zinc, folate, magnesium and potassium are all found in abundance in beans and lentils. Soybeans are one variety that has good calcium content.

10.  Seeds

Poppy, chia, sesame and celery seeds are tiny nutritional powerhouses. Not only are they good sources of calcium but they also provide your body with protein, healthy fatty acids and other minerals like copper, iron and manganese.

In a Nutshell

Calcium is an important mineral that your body requires to carry out several functions. To ensure that your body functions at its best and that you are fulfilling your daily calcium requirements, it is essential to eat calcium-rich foods. 

Remember, self-care goes a long way. Eating a balanced diet with enough calcium intake is a step in your self-care routine you shouldn’t skip. This will ensure that calcium deficiency and related diseases don’t stand a chance against your healthy and fit self.