Calcium is an indispensable mineral for bone remodeling and healing after a fracture. Besides, bones are under a perpetual process of degeneration and regeneration that occurs naturally. Upheaval to this practice could ruin bone health leading to certain bone issues and diseases like osteoporosis. In this disease, calcium depletion is higher than reabsorption which sources loss of bone mass, making them fragile thus they can fracture easily.
Therefore, it is inevitable to mention the necessity of calcium for bones as 99% of bone is composed of calcium phosphate. So for skeletal mineralization calcium must be taken in the recommended amount on daily basis. It also plays a major part in other biological functions like muscle and vascular contraction, vasodilation, and transmission of nerve impulses.
Fetch calcium from food
Knowing the source of calcium would help to maintain a healthy diet plan. You can decide what to add to daily meals by understanding the nutritional value of food and the amount of calcium it stores. Medical practitioners recommend 1000 mg of calcium per day for an adult hence this much is to be consumed to meet the requirement of calcium for strong bones. Here mentioned the names of a few edibles that are incredibly rich in calcium and are enough to fulfil its deficiency.
The nutritional value of seeds cannot be overlooked as they are small packets filled with minerals and elements vital to maintaining a healthy body. Seeds such as celery, sesame, chia seeds, and poppy seeds are calcium-rich. If we look at the measurements then 10% of the daily recommended percentage of calcium for bones can be attained from 9 grams or 1 tablespoon of poppy seed as it contains 127 milligrams of calcium. On the other hand, 9 grams of sesame seeds provide 7% calcium and other useful minerals such as manganese, iron, and copper. Seeds are also a source of good fats and proteins e.g. chia seeds hold omega-3 fatty acids that are plant-based.
Sardines and canned salmons
Sea foods such as sardines and canned salmons are rich sources of calcium for strong bones. As their bones are tiny, soft, and easily chewable, you can get benefit from the calcium they stores. Besides, it is loaded with vitamin D which is beneficial for humans to absorb calcium in the bones for later use. if we calculate its nutritional value a 3 0z tin of sardines and salmon fulfils 25% of the daily calcium requirement whereas 100% vitamin D.
The presence of omega-3 fatty acids and proteins is a further advantage which keeps your brain, skin and heart healthy. Many kinds of seafood contain mercury but sardines have relatively low mercury levels. Moreover, sardines and salmons contain selenium which converses the toxic effects of mercury.
If you are taking a cup of yoghurt every day, it will fulfil 23% of the day-to-day calcium requirement. Yogurt has abundant calcium and also possesses probiotics which are a kind of bacteria that strengthen immunity. It let the body absorb necessary nutrients efficiently and keeps the heart healthy.
Further, yogurt is a rich supply of phosphorus, potassium, and vitamins such as B2 and B12. Try to use low-fat yogurt as it contains high calcium. Yogurt consumption in good quantity secure from diabetes and heart disease.
Beans and lentils
With the beans intake, you are getting micronutrients like zinc, iron, magnesium, folate, and potassium. Fiber and proteins are additional values. Few varieties of beans consist sufficient amount of calcium. Winged beans are a good example, supplying 19% of the daily calcium value in 244 mg. Further, you can have 1 cup of cooked white beans which provide 12% of the daily calcium needed. Eating beans have many other health benefits like it maintains cholesterol levels and lowering the risk of diabetes.
Our body absorbs calcium faster from dairy products than from plant sources. Cheese is one of the best calcium-rich addition to your daily diet chart. 28 grams of Parmesan cheese holds 242 mg of calcium which means 19% of calcium, which is required on daily grounds. Soft cheese like Brie has less calcium percentage i.e. 4% of the daily value in 1 ounce. Hard cheese is easy to digest if a person has lactose intolerance because it is low in lactose.
Dairy products tend to have more nutritional value than any other foods as research analyzed that use of dairy products like milk, yogurt, cheese etc. in a routine diet lowers heart issues. It also reduces the peril of metabolic syndrome which increases the threat of having a stroke, other heart diseases, and diabetes. However, high-fat cheese should be taken in balanced quantities as it may accumulate fats in your body.
Whey proteins are found in milk and research has proven them beneficial for human health. Consume 33 grams of whey protein in powder form to achieve 12% of daily calcium intake. It is a good source of amino acids that are quickly digested by the human gut and help strengthen muscles.
Apart from providing antioxidants, potassium, vitamin K and fiber, figs is a delicious calcium resource especially dry fig stores a bit higher calcium percentage in contrast to other dry fruits. 40 grams or 1.4 oz of dried fig fulfils 5% of the everyday calcium needed. Fig is a good food to improve bone health.
Almonds contain sufficient calcium among all other nuts. Eat 28 grams of almonds every day as it meets 6% of the total calcium requirement on daily basis. Protein, fiber, manganese, Vitamin E, magnesium and good fats are other nutritive components of almonds. Those who eat nuts have a lower risk of getting metabolic diseases and it also prevents the accumulation of unnecessary body fats.
It’s a pack of multiple minerals like magnesium, phosphorus, iron, and manganese. Moreover, this healthy pseudo cereal is a source of folate as well. Take 246 grams of amaranth grains, cook them and have them for breakfast or lunch. It provides 116mg of calcium to fulfil 9% of the required calcium intake on daily basis. Its leaves are also edible and rich in calcium, vitamin A, and vitamin C. 132 grams of cooked amaranth leaves achieve 21% of the daily calcium needed.
Green leafy vegetables have extraordinary nutritional value. Some resource calcium as well such as kale, collard greens and spinach. 21% of the daily calcium value can be attained by consuming 190 grams of nicely cooked collard greens, as it supplies 268 mg of calcium. However, spinach has high oxalates which may impair calcium absorption but do provide calcium.
Rhubarbs can provide you sufficient amount of calcium, potassium, fiber, vitamins, and certain minerals useful for the body. The presence of prebiotic fiber upholds good bacteria growth in the gut. According to research, our body can absorb only 5% of calcium from rhubarb as it contains a high level of oxalates that inhibits complete absorption of calcium. But still, it is a calcium source.
Some foods can be invigorated with a good amount of calcium, such as cereals. Some of the cereals can provide 100% calcium benefits to the body. So it’s the best option to start the day with a cereal breakfast. Similarly, flour can also be enriched with calcium such as bread, crackers, and tortillas. They are delicious and can be added to the everyday diet.
Edamame and tofu
Young soybeans are called edamame beans which let you achieve 8% of your daily calcium intake. 155 grams cooked deliciously could be a part of your diet chart. A single serving of edamame pods fulfils the everyday protein and folate needs. On the other hand, tofu is highly composed of calcium, with 126 grams meeting 66% of the daily calcium value.
The most prominent source is milk which is easily available and is the best way to calcium intake. Many orthopedists advise adding 237 ml of milk to an everyday diet for a sufficient supply of calcium for strong bones. Milk also supplies vitamin D, proteins, and vitamin A to ensure good health. The preferred one is goat milk which contains 327 milligrams of calcium in every 237ml quantity.
Fortified drinks don’t possess all the nutrients naturally, instead their nutritional value is enhanced with certain additives. An example of it is fortified soy milk, orange juice, or nuts and seeds milk. Each of these fortified non-dairy drinks is an active source of calcium for bones.
Calcium supplements should be taken under the doctor’s prescription because they have to be taken in a certain quantity and strength according to the body’s needs. Some patients require high potency while others may get better with mild ones. Consult an orthopedist as they know how to make bones strong. Keep in mind the following points:
- After consulting a doctor for your calcium supplement course always read the label of supplement tablets. Certain calcium compounds have to be taken with food while others can be used alone. For example, calcium carbonate should be gulped in with food while calcium citrate can be eaten either way. Our stomach produces an acid to digest food which efficiently absorbs calcium carbonate into the body.
- Split your daily calcium dose into two parts if it is in 1000mg. this is because it is hard to digest high potency in a single intake. Small doses lower than 600 mg usually absorb better in the body.
- Consult your doctor for assistance and explain all other medicines you are taking along. Calcium with other medicines such as antibiotics and high blood pressure medicines can hurt your health. Your consultant knows which supplement is best for you.
- Calcium can distress zinc, iron, or magnesium absorption in your body. So it shouldn’t be taken along the multivitamin supplements or iron-rich foods. Maintain a good gap between intakes of these supplements.
Calcitriol is a hormone produced in the body to absorb calcium into the bones. It is also known as active vitamin D as the main source of its formation is vitamin D. That’s why vitamin D is an essential component to absorb calcium. With the deficiency of vitamin D in the body, calcium is extracted from bones and the formation of new bones becomes slow leading to osteoporosis, a condition when bones lose strength subject to easy breakage.
Diet, sunlight, and supplements are three effective ways to consume vitamin D. Until you reach your 70s, 600 IU of vitamin D intake is suggested by medical experts. Above 70 all adults should increase the intake up to 800 IU. Medical professionals recommend taking sunbath as it produces vitamin D from body cholesterol. Edibles such as egg yolks, liver, saltwater fish, and fortified milk are rich sources of vitamin D. Supplements should be taken under the doctors’ prescription as some patients need mild while others need higher doses. Your consultant will recommend the best solution by proper health checkup.
How to make bones strong and fetch calcium for bones? It’s a major concern faced by people of all age groups nowadays. Consult an orthopedist for the best solution as they know what is best for your bone health. As far as calcium from food is concerned, make a good diet chart distributing your favorite ones throughout the day. So you can enjoy healthy natural food with sufficient calcium intake all day.