Calcium is very crucial for our health. There are so many cost-effective foods that will get the job done. Firstly, let’s talk about the benefits of calcium.

Health Benefits: 

  • It helps regulate muscle contraction.
  • It lowers blood pressure.
  • It aids in bone health.
  • It contributes to many of the body’s functions.
  • Reduces the risk of osteoporosis.
  • It relieves PMS symptoms.
  • Aids in bone density.
  • It protects gums.
  • Aids in heart health.
  • Helps in preventing cancers.
calcium-rich foods info-graphic
Calcium-rich foods

Calcium-rich foods:

Milk: Milk is the best source of calcium. Almost 125mg of calcium is present in 100ml of milk. The primary calcium sources are milk products. It aids in constructing stronger bones and teeth. 

Spinach: Spinach is a good source of calcium but the presence of oxalic acid makes it less available i.e., the body doesn’t absorb calcium well from foods that are high in oxalates. Almost 99mg of calcium is present in 100g of spinach.   

Sesame seeds: An excellent source of calcium is sesame seeds. 100g of sesame seeds contain about 975mg of calcium. Sesame seeds also contain other minerals like iron, copper, and manganese.

Green Beans: Green beans contain a good amount of absorbable calcium. 100g of green beans contain 37mg of calcium.

Drumstick leaves or Moringa leaves: Drumstick leaves are an incredible source of calcium and other minerals such as phosphorus & iron. Dried moringa leaves or powders contain more amount of calcium than fresh ones.

Ladies’ fingers or Okra: Ladies’ fingers are another rich source of calcium. 100g of ladies’ fingers contain 82mg of calcium.

Other sources: Almonds, yogurt, dried apricots, eggs, broccoli, figs, cheese, tofu, chickpeas, sardines(fish), oranges, chia seeds, soy milk, curd, fortified foods, pumpkin seeds, avocado, turnip greens, etc.

Altogether, our body needs calcium to carry out many functions & to maintain strong teeth and bones. In the body, bones hold the majority of the calcium. If we don’t give enough calcium to the body, it takes calcium from bones making them weak which ultimately leads to bone diseases. 

Looking for a healthy diet plan? Let’s begin your diet planning today with Yoganta now.

Leave a Reply

Your email address will not be published. Required fields are marked *