High Calcium Food Chart
High Calcium Food Chart: To meet the deficiency of calcium in the body, it is very important to consume milk or milk products. We have got many such foods from nature, which are very high in calcium. But what if you don’t like drinking milk or are allergic to milk? So you don’t need to worry. Today we talk about such foods which will not allow calcium deficiency in your body even without milk.
What is Calcium
Like nutrients like vitamin D and iron, calcium is also an essential mineral found in our body. It is essential for the muscles and bones of the body. Along with this, it helps the nervous system to function properly. Growing children, on the other hand, require more calcium than adults. At the same time, older women also need calcium to prevent osteoporosis. Therefore, it is necessary to include calcium-rich foods in the diet.
Why is calcium important for our body?
Calcium is essential for the development of bones in the body. It also helps in the smooth functioning of bones as well as cells, muscles, the heart, and nerves.
The dietician of Columbia Asia Hospital, Dr. Aditi Sharma has told us that the amount of calcium is found in our body the most. About 98% of this is used in the teeth and bones of our body. Only 1% of this is used in the blood and muscles, so calcium is essential for our health, whereas women need more calcium than men.
High Calcium Rich Foods
Green vegetables: Green vegetables can also be included in calcium-rich foods. Along with iron and vitamins, calcium is also found in green vegetables like spinach, mint, and fenugreek. In such a situation, if someone is a vegetarian, then they can supplement their body with the proper amount of calcium through green vegetables.
Pulses: Along with green vegetables, people can also consume pulses to supplement calcium in the body. Along with zinc and iron, calcium is also present in grams, beans, and pulses and they are easily available in the market.
Dry Fruits: Dry fruits are also included in the source of calcium. Dry fruits are very beneficial for health. This is the reason why doctors also recommend their consumption. They are rich in nutritious elements, in which calcium has an important role. Dry fruits can be included in the diet as breakfast or evening snacks. Along with this, they can also be consumed by including them in many types of sweets and other dishes.
Orange: There are many sources of calcium supplements, these include vegetables, pulses, and dry fruits, to name a few fruits. Fruits like grapes and oranges are not only delicious, but they are also full of nutritious elements. They also contain calcium along with vitamin C. Which can be useful to improve immunity power.
Berries: As good as the berries are in taste, they are also rich in nutrients. Berries are also calcium-rich food, they contain many micronutrients. This is the reason why the consumption of berries can be considered beneficial for bones.
Cheese: Cheese is rich in calcium. Because of this consuming cottage cheese can be a good option for calcium supplementation in the body.
Side effects of having too much calcium in the body
- Excess calcium can cause constipation or flatulence.
- Calcium supplements can also cause a nutrient imbalance in the body.
- An excess of calcium can also reduce the effectiveness of thyroid medication. Therefore, thyroid patients should take expert opinions before consuming calcium supplements.
- Calcium intake can also be harmful to patients with sarcoidosis.