Calcium Rich Food For Stronger Bones

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Calcium Rich Food For Stronger Bones

calcium-rich-fooods


Bones provides structure to your body and enables mobility. They protect your vital body organs.

There are in all 270 bones present in human body at the time of birth and they gradually reduce to 212 separate bones with increasing age.

Bones are made up of collagen and calcium phosphate that provides strength and hard framework.

To strengthen your bones further you need extra calcium which you can get from food. But your body also needs vitamin D in order to absorb that calcium.

Calcium is not only used by your bones , they are also used by your body cells including muscles, heart and nervous system.
If your calcium intake is low, your body will take calcium from your bones to ensure normal cell function. It can leads to weakening bones or osteoporosis.

An adult need at-least 1000 mg of calcium daily and older people needs 1200 mg of calcium per day.

Foods that are rich in calcium are mentioned below

Milk

milk

One cup of milk contains at-least 300 mg of calcium.

Chickpeas

chickpea

Two cup of chickpeas contains at-least 350 mg of calcium as well as fiber and protein.

Green vegetables like spinach

spinach

Two cup of greens contains 400 mg of calcium.

Almonds

almond

A 3/4th cup of almond provides about 320 mg of calcium.

Chia seeds

chia-seeds

100 grams ( 3 tablespoon) of chia seeds contains 630 mg of calcium.

Salmon

salmon

one medium piece of salmon contains 350 mg of calcium.

Cheese

cheese

A small cube of 30 gm can provide 335 mg of calcium. Choosing cheese type is also important as some cheese also contain fats. Best calcium rich cheese is parmesan, mozzarella and cheddar cheese.

Calcium fortified ready-to-eat cereals

cereals

One cup of cereals contains 100 to 1000 mg of calcium.

White Chocolate

white-chocolate

100 gram of white chocolate contains 199 mg of calcium and 100 gm of milk chocolate contains 189 mg of calcium.

Sweet Potatoes



Sweet potatoes contain magnesium and potassium. These two nutrients are important for bone health.
Magnesium activates vitamin D, which helps to absorb calcium in your body. Potassium neutralize acids in your body which causes calcium to escape from bones.

Eggs


eggs

One egg can provide you 25 mg of calcium and 43 IU of Vitamin D.

Orange

orange

One large orange contains 52 mg of calcium.


Bottom Line


Don't consume more than 400 mg of calcium at once as your body will not be able to digest it. It is best to consume it throughout the day in small amount.

Most people cannot tolerate too much calcium intake and may experience gas and constipation. So its best to consume lot of fluids along with calcium intake.

Vitamin D helps absorbs calcium So include foods rich in vitamin D in your diet along with calcium intake.








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