Calcium-Rich Foods That Improve Your Bones
Bones are living and growing tissues that are made up of Collagen (protein) and CalciumPhosphate (mineral). These two components make the bones strong and flexible. Almost 99% of the body’s calcium is stored in bones and teeth, while the remaining 1% is mixed in the blood.
Calcium is vital for heart and nerve functioning
Did you know Calcium is also important for the smooth functioning of your heart? Calcium is necessary for the heart’s contraction and relaxation.
Calcium also plays a pivotal role in the functioning of muscles and nerves. According to the Institute of Medicine (IOM), daily requirement for calcium for men and women are advised as:
• Men aged 19 to 70 years – 1000 mg
• Women aged 51 – 71+ years – 1200 mg
Food is the best source of Calcium
Doctors recommend to eat naturally available calcium-rich foods as our body is good at absorbing calcium from natural foods.Any shortfall in calcium requirement should be substituted with calcium supplements.
Your daily requirement of calcium should come from natural food, while supplements should meetonly the shortfalls. Studies have proved that people eating calcium-rich foods have stronger bones when compared to people taking calcium supplements. Using high-dose calcium supplements will only interfere with the functioning of kidneys and heart.
Nature’s gift of calcium-rich foods
Some of the naturally available calcium-rich that should be consumed every day include:
• Skimmed Milk
• Curd or Yoghurt
• Figs
• Grains
• Beans
• Sesame, Flax and Sunflower Seeds
• Oranges
• Squashes
• Tofu
• Cheddar, Feta, Cottage, Gouda and Mozzarella Cheese
• Garlic
• Almonds, Groundnuts, Brazil nuts
• Sardines
• Kale
• Sweet Potatoes
• Eggs
Tips on how to consume Calcium everyday
1. Eat leafy vegetables every day. Love greens and include them in your daily diet. Eat at least one serving of kale, spinach, broccoli, cabbage or bok choy during lunch or dinner
2. Consume Milk or Dairy products any time during the day. Eat a slice cheddar or feta cheese for breakfast and drink a cup of milk in the night.
3. Use milk,instead of water, to make soups, smoothies and oatmeal.
4. Fish such as sardines and salmon supply the necessary calcium that you need. Eat them with the bone.
5. Replace meat with tofu. Meat is a good source of protein, but does not supply your daily requirement of calcium. Tofu is an excellent source of calcium as it made from the extract of soya beans.
6. Go nuts with almonds, Brazil nuts, Groundnuts or Peanuts, Cashew nuts and other nuts. Eat afistful of nuts each day.
7. Drink less coffee, alcohol and soft drinks. These restrict the absorption of calcium by the body.
8. Greens and vegetable salads sprinkled with sesame seeds are excellent source of calcium and nutrition. Eat one serving of salad in a day.
9. In case of calcium intolerance, consume lactose-free cheese and curd/yoghurt. Calcium is intact even in these foods.
10. Select calcium fortified foods such as corn flakes, packed cereals, breads and fruit juices. These are good for breakfast and snacking.
11. Most importantly, educate your children and family about the importance of calcium and the need to eat calcium-rich foods.
Know your Calcium Intake?
Your body’s need of daily calcium depends on gender and age. The below chart highlights the requirement of calcium for men and women right from birth to 70+ years of age.
| Age | Males | Females |
|---|---|---|
| Newborn to 6 Months | 200 mg/day | 200 mg/day |
| 6 to 12 Months | 260 mg/day | 260 mg/day |
| 1 to 3 Years | 700 mg/day | 700 mg/day |
| 4-8 Years | 1,000 mg/day | 1,000 mg/day |
| 9 to 18 Years | 1,300 mg/day | 1,300 mg/day |
| 19 to 50 Years | 1,000 mg/day | 1,000 mg/day |
| 51 to 70 Years | 1,000 mg/day | 1,200 mg/day |
| 71+ Years | 1,000 mg/day | 1,000 mg/day |
| Source: National Institute of Health | ||
Strong bones also need other nutrients
For strong bones, your body also needs other nutrients such Vitamin D, Vitamin K, Vitamin B and B12, Vitamin C, Magnesium and Phosphorous.
• Magnesium – absorb and retain calcium, prevention of osteoporosis
• Vitamin D – absorb and regulate calcium in blood
• Vitamin K – regulate calcium and helpmake strong bones
• Vitamin C, B, B12 –prevent bone loss, maintain bone health, prevent osteoporosis
• Phosphorous –calcium works with phosphorous to build strong bones. Consuming more phosphorous is toxic for the body
What you need to know about Calcium supplements
Plant Food is the best source of calcium. Ensure to consume calcium supplements with food. Do not take more than 500 mg per day, follow your doctor’s advice.
Calcium Citrate is highly absorbable when compared to Calcium Ascorbate and Calcium Carbonate. These calcium compounds are not as easily absorbed by the human body. Some people may experience side effects such as constipation or gas; reach your doctor for alternatives.
Calcium, Magnesium and Vitamin K tables may interfere with heat medicines, cancer drugs, antacids and certain diuretics. Restrain from self-medication and consult your doctor prior to consumption of calcium and other health supplements.
Remember, Exercise Is Essential!!
Regular Exercise is the Key for Bone Health. Walk, run, jog or skip for a long and healthy life. Exercise for 45 minutes per day for five days in a week. Weight bearing exercises such as weightlifting, stair climbing, hiking, trekking and racquet sports aid in building strong bones.