An adult needs 1,000 to 1,200 milligrams of calcium per day. Milk is the best source of calcium. The white part of eggs also provides a good amount of calcium. Other sources of calcium include small fish with bones, dates, raisins, peanuts, red amaranth, spinach, and teasel gourd.
However, it is also essential to know how much of each food should be consumed to meet the body’s calcium needs; otherwise, the body’s full requirement cannot be fulfilled. An expert from the Department of Food and Nutrition at the Government College of Applied Human Science in Dhaka shared various information about calcium sources.
Calcium is a very important mineral for the body’s well-being. It plays a vital role in protecting the health of bones, teeth, and muscles. A deficiency of this mineral can also lead to various physical complications. For this reason, many people take calcium.
Most people only think of milk, yoghurt, or cottage cheese as sources of calcium. But fruits can also provide adequate amounts of calcium, which many people are not aware of. For those who are lactose intolerant or cannot consume milk, these fruits are very helpful.
According to a Report That Shows That There are Some Fruits Rich in Calcium:
- Grapes: Grapes contain phytonutrients, antioxidants, and calcium that help maintain bone density.
- Orange: Apart from vitamin C, oranges contain a good amount of calcium. Regular consumption helps fill calcium deficiency and also boosts immunity.
- Pineapple: This juicy fruit contains calcium, magnesium, and vitamin C. It strengthens bone structure and helps reduce inflammation.
- Raisins: Every 100 grams of raisins contains about 50 milligrams of calcium. A handful of raisins daily can strengthen bones.
- Strawberries: Besides being delicious, strawberries are rich in antioxidants and calcium. They help strengthen teeth and bones.
- Papaya: Regular consumption of papaya helps improve digestion and benefits bones and teeth due to its calcium and vitamins A and C content.
- Dates: Dates contain potassium, vitamin B6, magnesium, fibre, and calcium. Every 100 grams of dates contains about 71 mg of calcium. Dates are good for overall health and offer many additional benefits.
Why You Should Eat These Fruits:
They help prevent bone loss, improve tooth structure, maintain proper calcium levels in the blood, and are natural and side-effect-free if eaten regularly in the right amount.
To maintain bone and dental health and prevent heart disease, do not rely solely on calcium tablets; include calcium-rich fruits in your diet. These fruits are beneficial for everyone, from children to the elderly. Eating fruits is the best natural way to meet calcium deficiency.
If the body lacks calcium, the risk of osteoporosis, osteopenia, and other diseases increases. In children, a lack of calcium can hinder proper development.
According to Doctors, There are Many Foods High in Calcium Besides Milk, Some Even Contain More Calcium Than Milk. Here is are List of More Food Items That Contain High Calcium.
- Almonds are one of the most calcium-rich foods. One cup of almonds contains about 385 mg of calcium, which is higher than cow’s milk at 314 mg per cup. Almonds also contain healthy fats, fibre, magnesium, and vitamin E. They can be included in the diet as soaked almonds, almond milk, or almond butter.
- Tofu (soy paneer) and cheese are also good sources of calcium. Cheese is rich in protein, vitamins, and calcium, along with minerals like phosphorus and zinc. You can include cheese or cottage cheese in your daily diet, but cheese should be eaten in moderation if you are controlling your weight.
- Green leafy vegetables like spinach, red amaranth, broccoli, and other greens contain plenty of calcium. These vegetables also contain fibre that supports digestion and keeps the heart healthy.
- Chia seeds are also rich in calcium. Just four tablespoons of chia seeds contain 350 mg of calcium. They can be soaked and added to smoothies, shakes, or puddings.
- Chickpeas: Chickpeas are rich in vitamins and minerals. Every 100 grams of chickpeas contains about 150 mg of calcium. Having chickpeas for breakfast can help control hunger throughout the day, and they make a nutritious snack. Chickpeas can be eaten boiled or raw.
- Red Spinach Stalks. Though vegetables are expensive in winter, this leafy green remains affordable. It is effective in meeting calcium deficiency. Every 100 grams of data shak contains about 330 mg of calcium, making it a very useful vegetable.
- Moringa leaves contain four times more calcium than milk. They also contain vitamins A and C, protein, magnesium, and potassium.
- Ragi is one of the richest calcium sources. Every 100 grams of ragi contains about 345 mg of calcium. It can be used in pancakes, laddus, or cereals.
By regularly consuming calcium-rich foods like these, it is possible to keep bones strong and reduce the risk of various diseases. You can have one of these forms according to your preference.
