Calcium is an essential mineral for maintaining healthy and strong bones. It helps in the body’s growth and development. It is also essential for cardiovascular function and muscle movement. Poor bone health can lead to diseases like rickets and osteoporosis. It can increase the risk of breaking a bone in a fall later in life.
Our bodies constantly remove small amounts of calcium from our bones, which we need to replenish with calcium-rich foods. Fortunately, India has a wide variety of foods that are great sources of calcium. Consider including the following foods in your diet if you want to increase or maintain your bone health:
Milk
Milk and other daily products are a good source of protein, vitamin D, vitamin B, other minerals, antioxidants, and organic compounds. Its regular consumption controls the body’s blood sugar level. Milk also helps in smooth functioning of the metabolism rate.
Most importantly, it improves bone density, blood flow, immunity, controls blood pressure, and strengthens teeth and gums.
Soybeans
Soy is one of the best calcium sources. You can consume it in the form of soy milk, soy beans, and soy tofu. So, include this calcium-rich food item in your diet for good bone health and fitness. About 175 mg of calcium is present in a cup of cooked soybeans.
Spinach
Spinach is abundant in magnesium, vitamin C, vitamin K, vitamin A, iron, potassium, and phytonutrients. These nutrients are essential for the health of our bones and teeth. Spinach’s abundant vitamin A is particularly advantageous since it functions as an anti-aging element. It hydrates the skin and promotes cell and bone tissue regeneration. The vitamin K deficiency can also cause bone deterioration. So, spinach should be a part of your diet if you want to have stronger bones and teeth. You can eat spinach in soups, curries, and salads. About 250 mg of calcium is present in one cup of cooked spinach.
Okra
Okra is one of the most loved vegetables in India. It is also a good source of calcium. So, be sure to include this in your list of calcium-rich foods in order to improve your calcium intake and the nutritional value of the dish. Okra loses its calcium-rich nutrients when it is overcooked, so make sure to cook them correctly or have them boiled. A cooked cup of okra provides about 170 mg of calcium.
Oranges
Don’t forget to include oranges in your diet when considering calcium-rich foods. Oranges are another good source of calcium. You can eat them raw, in salads or smoothies, or in any other way you like. One half cup of orange juice contains about 50 mg of calcium.
Almonds
Almonds are a good calcium-rich food item you can include in your diet. You can eat almonds in multiple forms, i.e., raw, salad, roasted, or any other way you like. It will provide you with extra calcium and make your bones healthy and strong. A 100-gram serving of almonds contains 260 milligrammes of calcium.
Sesame Seeds
These aren’t just decorations for burger buns. Sesame seeds contain a significant amount of calcium. So, consuming sesame seeds can help you in keeping your bones healthy. It has additional advantages, such as a decreased risk of heart disease, cancer, low blood pressure, and inflammatory issues. Sesame seeds provide 88 mg of calcium per tablespoon.
Salmon
Fatty fishes like Salmon, Mackerel and Tuna are some of the best sources of vitamin D and calcium. Prepare a bone-boosting meal by baking salmon with sauteed greens.
Sweet Potatoes
Bone health is mainly dependent on vitamin D and calcium, but other nutrients also play a role. According to a study, potassium can stop calcium loss. It has also seen that magnesium can preserve bone integrity. A large sweet potato contains about 1,100 mg of potassium and 63 mg of magnesium. You can include these in your diet for healthy bones.
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