Foods that contain calcium

Calcium is one of the most abundant minerals in our bodies. Calcium plays an important role in the formation of teeth and bones. Therefore, there is no substitute for calcium-rich foods to ensure our well-being.

Lack of calcium leads to bone and tooth decay and problems with nerves, heartbeat, and muscles. In many cases, severe bone loss can lead to serious diseases such as osteoporosis. Calcium deficiency also causes convulsions, joint pain, limb pain, and memory loss.

Calcium deficiency is not just a problem for the elderly, it can affect many young people. Therefore, we often take calcium tablets to make up for the lack of calcium. But excess calcium intake is also harmful to our body. Excess calcium can cause kidney stones.

So, what is the way to avoid the problems of calcium deficiency?

According to experts, in order to avoid calcium deficiency diseases, it is necessary to develop the habit of eating foods that are rich in calcium from an early age.

Generally, according to age and need, our body needs 600-1200 mg of calcium per day. In particular, an adult needs to take 1000 mg of calcium daily.

If there is a lack of calcium in the body, it is necessary to take medicines on the advice of a doctor as well as important foods containing calcium. So, let's find out about the 9 foods that contain calcium that food experts call superfoods.

Calcium-rich foods

1. Seeds contain a large amount of calcium

Seed foods are called small nutrient powerhouses. Different types of seeds contain a lot of calcium which plays an important role in the formation of our bodies.

The most commonly found seeds are:

• Poppy seeds
• Sesame
• Celery
• Chia, etc.

These are basic examples of seeded foods.

1 tablespoon of poppy seeds contains 128 mg of calcium and 1 tablespoon of sesame seeds contains 9 grams of calcium. The seeds are also rich in protein and healthy fats.

2. Nuts have many nutritional properties, including calcium

Nuts have many nutritional and physical benefits. Eating nuts regularly increases our body's resistance to disease. This is because nuts contain many ingredients that build resistance against various diseases.

The important ingredients in nuts are-

• Protein
• Calcium
• Vitamin E
• Fiber
• Selenium
• Vitamin C
• Antioxidant
• Amino acids
• Potassium, etc.

All these elements play a major role in the formation of our bodies.

The calcium in nuts strengthens our bone structure and the antioxidants in nuts help increase the strength of our brain. Moreover, the huge oxidative properties of nuts help to maintain the age of our skin.

Regularly eating nuts keeps our heart healthy. So, considering the benefits of nuts, try to keep a certain amount of nuts in your daily food list.

3. Lentils are a great source of calcium

Lentils are almost everyone's favorite food. But even if you don't like to eat pulses, you can put pulses in your daily diet considering the nutritional value of pulses. Lentils contain calcium which helps in building our body.

In addition to calcium, there are other important elements in pulses which are- 

• Iron
• Zinc
• Folate
• Magnesium
• Potassium, etc.

Regular consumption of pulses increases the blood circulation in your body. Pulses also help reduce the risk of serious diseases such as heart disease and stroke. Regular consumption of pulses will reduce the amount of sugar in the body and control diabetes. Pulses as a calcium-rich food are therefore ideal for many.

4. Yogurt is a great source of calcium

Yogurt is called food life. Yogurt is a great source of calcium. Yogurt is also rich in probiotic bacteria which is an essential ingredient in building our health. According to researchers, 245 grams of yogurt contain 30% RDI of calcium.

Other important ingredients in yogurt are:

• Phosphorus
• Potassium
• Vitamin B2
• Vitamin B12

If you eat yogurt regularly, the calcium and vitamin D in yogurt will strengthen your bones. Yogurt will help control your blood pressure. This will eliminate your digestive problems. It will also help you lose weight. Therefore, yogurt should be included in the daily diet if you want to stay healthy.

5. Cheese has a lot of calcium

Cheese is a rich source of calcium in dairy foods. Among the different varieties of cheese, yellow cheese has the highest amount of calcium and protein.

There is more in the cheese-

• Phosphorus
• Zinc
• Vitamin A
• Vitamin B12

The potassium in cheese controls our blood pressure by eating regular cheese. This will make up for the lack of calcium in our bodies. Also, the cheese will help reduce body weight and also reduce the risk of a heart attack.

You can eat cheese regularly to get rid of the problem of calcium deficiency in the body.

6. Leafy vegetables

Vegetables, especially leafy vegetables are high in calcium. Almost all of us include vegetables in our daily diet. And it is essential for us as a calcium-rich food.

Vegetables that are usually high in calcium-

• Collard Green
• Spinach
• Mustard greens
• Cabbage
• Broccoli
• Cauliflower, etc.

For example, 190 grams of cooked collard greens contains 266 milligrams of calcium, which makes up for a quarter of our daily calcium deficiency.

Also, bitter gourd and jute leaf increase appetite and help reduce body fat. In addition to coriander and mint leaves, dark green and yellow vegetables cure our night blindness, strengthen bone and tooth structure, and eliminate nervous diseases.

Especially spinach, cabbage, cauliflower increase blood circulation in the body. Taro leaf, red amaranth, spinach, beet, lettuce leaves play an important role in eliminating anemia in our body.

7. Milk is a great source of calcium

Milk is not just a source of calcium, it is an all-encompassing food. As a result, milk is called a superfood. Milk is one of the nutritious foods for building our body. It helps to keep the body disease-free by increasing our body's resistance to disease. 

Milk, the main source of essential nutrients for our body, is-

• Calcium
• Protein
• Vitamin 12
• Potassium
• Phosphorus, etc.

The calcium in milk strengthens our teeth and bones. It also helps to strengthen our muscles.

The vitamins and minerals in milk keep us healthy. Milk contains many of the vitamins needed for good sleep. As a result, drinking milk regularly leads to better sleep which helps us to relieve stress.

Also, if you have a problem with dehydration, you can get rid of this problem by drinking milk regularly.

The nutrients in milk help our body prevent constipation, control cholesterol, increase blood circulation, reduce the risk of diabetes, and help improve eyesight. So, try to drink 1 glass of milk every day.

8. Marine fish have calcium

Marine fish provide high-quality protein and omega-3 fatty acids that are good for your heart, brain, and skin. In particular, oily fish are high in calcium. Therefore, you can eat oily fish as often as possible with calcium-rich foods.

9. Dried fruit contains a lot of calcium

Eating dried fruits regularly can make up for your body's calcium deficiency. So, try to keep dried fruits on the daily food list.

Dried fruits that are high in calcium-

• Apricot
• Dates
• Nuts, etc.

However, taking extra nuts, dates can increase your body weight. For this, take moderately dried fruits.

You must know how much calcium our body needs. We should take an adequate amount of calcium-rich food every day to ensure our health. If you ever have a problem with calcium deficiency, take calcium-rich foods as well as a doctor's advice, and ensure a healthy life.