Do you know how much amount of calcium is required to your body to maintain bone health? Or do you know how calcium rich foods help us to maintain healthy body? If your answer is no, then this article will help you know the importance of calcium in your body and how much amount of calcium you need on regular basis.
What Is Calcium?
Calcium is the major and essential mineral to maintain strong bones and healthy muscles. It can be easily found in the entire skeletal system and it controls the normal functioning of your nervous system.
How Does Calcium benefit To Our Body?
Calcium does following functions in our body:
- Keeps our bones and teeth healthy and even prevent bone diseases like osteoporosis.
- Provides smooth circulation of blood throughout your body.
- Controls cholesterol levels and regulates heart rate.
- It helps in weight management
- Reduces the risks during pregnancy
- Prevents clotting of blood.
- Activates essential enzymes and hormones to be active
- This is the main ingredient for process of communication in our body and transport of oxygen from one part to the other.
To maintain all these functions, check out the amount of calcium you needed for your body.
How Much Amount Of Calcium You Need
Excessive intake of anything is harmful to your body, it’s better to take it in limited amount and maintain healthy body.
An average adult about 19-50 years need to take 1000 mg of calcium on regular basis.
Girls need to take 1300 mg and post menopausal women need 1200 mg per day.
Men’s need to take more than 2000 mg per day to keep all internal organs healthy.
The easy way to consume calcium is by including calcium rich foods in your diet. Here are 10 calcium rich foods which need be included in your regular diet.
10 Calcium Rich Foods
1. Milk
When we think about calcium, milk is the first thing that comes in our mind. Milk is one of the best high calcium foods that is easily digestible and absorb able.
Drink one cup of milk every day, one cup of milk contains 290 mg of calcium along with other beneficial nutrients and vitamins.
2. Soy Milk
Soy milk is another rich source of calcium and even vitamin D which helps your body to be strong.
1 cup of soy milk contains 60 mg of calcium.
3. Yogurt
Yogurt is not only rich in high amount of calcium, it also contains potassium, phosphorous, proteins, vitamins A and C and good fats.
One cup of yogurt consists of 296 mg of calcium and 243 mg of vitamin A. yogurt also help you to get rid of stomach aches and aid the production of certain vitamins and prevent diarrhea.
4. Cheese
Cheese is one of the delicious ingredients that can be added in many dishes. It is also rich in high amount of calcium. Cheese also contains number of vitamins, minerals, phosphorous and proteins. You can have this on pizzas, sandwiches etc.
5. Legumes And Lentils
Beans and pulses are excellent source of calcium, zinc, protein, potassium, folate, magnesium and fiber. You can cook them in multiple ways to enjoy its benefits.
6. Green leafy Vegetables
Green leafy vegetables such as spinach, mustard greens, kale, collard greens, swiscard and amaranth contains vitamins, iron, along with calcium.
7. Dry Fruits
Dry fruits can be taken as snacks every evening. These are loaded with nutrients like vitamins, fats, proteins and minerals like iron, potassium and calcium.
8. Seeds
Not only fruits even the seeds such as chia seeds, flat seeds, teff seeds and sesame seeds contains high levels of calcium. Including them in regular diet will benefit you more than you imagine.
9. Oranges
Oranges are rich in vitamin C and it also contains high amount of calcium and potassium. One glass of orange juice contains 72 mg of calcium.
10. Berries
Along with its dark color even the benefits of berries attract you to have it more in your daily routine. It contains high amount of calcium and vitamins per serving.