“Explore the important role calcium plays in building and maintaining strong bones – learn how a balanced diet contributes to your skeletal health.”
Importance of Calcium
Bones are like the body’s scaffolding; they hold us up, help us move, and protect important organs like the brain and heart. They’re mostly made of collagen and calcium. Sometimes, as people get older, their bones can have problems. But young folks can also have issues because of how we live and eat today. Doctors say it’s important to eat foods with lots of calcium to make your bones strong. But just calcium isn’t enough. You need a good mix of foods with calcium, protein, vitamins, and other minerals to stay healthy.
Bones keep growing until you’re about 20 to 30 years old. After that, the stuff that helps your bones grow stops working, and your bones can start to weaken. Calcium, along with other good stuff like vitamins, is super important for keeping your bones strong. Hormones, which are like special messengers in your body, also affect how strong your bones are. Things like growth hormone, pituitary gland hormones, and hormones related to having babies can make your bones strong.
To make your bones stronger, you should eat foods with calcium, vitamin D, and protein. You can get vitamin D from the sun or from foods like milk, cereal, salmon, tuna, shrimp, and oysters. Doing simple things like taking a walk in the morning can help your bones and muscles feel better and stronger.
Best Source of Calcium
To maintain strong bones, it’s crucial to include calcium-rich foods in your diet. Here are some examples.
Green Leafy Vegetables
It is very important to eat green vegetables to strengthen bones. They contain something called vitamin K, which reduces the chance of osteoporosis – a disease that weakens your bones. Green leafy vegetables like spinach, broccoli and beans are rich in goodies like calcium and vitamins. These are a must include in a healthy diet as they provide you with all the important vitamins and minerals. When it comes to calcium and protein, which your body needs, beans and broccoli are the leaders.
There is so much more! Green leafy vegetables are a treasure trove of folic acid, magnesium, zinc, copper, carbohydrates, phosphorus, protein, calcium and iron. All these things help in keeping you healthy and your bones strong.
Almonds
Almonds are a great source of essential nutrients like calcium, fiber, healthy fats, protein, magnesium, manganese and vitamin E. They are also like a power bank, packed with vital iron and vitamins.
When you eat almonds and figs together, it can help lower your blood pressure and reduce body fat. Almonds are also excellent for losing weight and keeping your heart and stomach healthy. Eating 5-8 almonds every day can keep your brain sharp, your bones and teeth strong, and your muscles healthy.
Pulses, Beans and Soybeans
Grams, lentils, and kidney beans are really good for getting calcium. Among them, soybeans are a top pick. Soybeans don’t just have calcium; they also give you protein, fiber, and a bunch of vitamins and minerals. If you soak, sprout, or ferment them, your body can grab more of the good stuff. In about 100 grams of grams, you get around 150 mg of calcium. Chickpeas are like superheroes for vegetarian protein – they’re loaded with iron, copper, folate, and phosphorus. You can use grams in all sorts of diets and whip up tasty dishes with them.
Curd (Yogurt)
Curd is a very good source of calcium. Eating curd daily can help reduce the risk of diseases like type 2 diabetes and heart disease. Yogurt is also rich in probiotics, which are good for your stomach and digestion. Curd is a powerhouse of nutrition that helps boost our immune system.
You can combine curd with other calcium-rich foods like green vegetables, fruits and milk. It also contains vitamins A and D, protein, iodine and zinc. To ensure you get enough calcium, you can eat curd in a number of ways, like adding it to your breakfast or lunch, making curd curry, raita or eating it as is. Therefore, curd is not only healthy but also a tasty addition to a good diet.
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Paneer
If you are fond of cheese then you will be happy to know that it is a great source of calcium. You will get 476 mg calcium in every 100 grams of paneer. This is a substantial amount that can actually be beneficial for your bones and overall health.
Paneer, known as Indian cheese, can be consumed in many ways. It can be used in a variety of dishes, making it an excellent addition to your diet. Apart from adding a rich, creamy texture to sandwiches and salads, you can also use paneer as a filling in curries, stir-fries or even parathas.
Banana
Bananas are not just delicious; they’re also packed with essential nutrients that your body needs to stay healthy. Calcium, for example, plays a vital role in keeping your circulatory system and nervous system working correctly. It’s like the “glue” that holds your bones and muscles together, making sure everything stays strong.
But the good news is, bananas aren’t just a tasty treat; they’re also a source of calcium. In fact, they come with a bonus – potassium and magnesium. These minerals help your body in various ways, from keeping your heart beating steadily to helping your muscles contract properly.
Tofu
Tofu is a fantastic choice, especially if you’re looking for a vegan option that’s high in calcium and iron. Even though it might look a bit different, tofu is actually made from soybean milk. The best part is that it’s cholesterol-free and has less of the saturated fat that’s not so good for your body, and more of the polyunsaturated fat, which is healthier.
This makes tofu a great option, especially if you can’t have dairy due to allergies. You can even use tofu in recipes that originally call for paneer or cottage cheese. It’s a pretty versatile ingredient. When it comes to calcium, the amount in tofu can vary depending on the type, but usually, you’ll get about 360 milligrams of calcium in every 100 grams of tofu. That’s a decent amount.
Ragi
Ragi is also known as millet, and it’s a fantastic source of calcium. It’s especially great for people with diabetes because it’s loaded with fiber and calcium. That combo helps your body stay strong. you have 100 grams of ragi, you get a good 345 milligrams of calcium. It’s a good idea to make ragi a part of your diet at least four times a week. You can enjoy ragi in various tasty forms like roti, cheela, pancakes, and laddu.
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Milk:
Milk is often called a complete diet because it’s bursting with essential nutrients, especially calcium. And let’s not forget about vitamin D, which is like a bodyguard for your bones. It makes sure they stay strong and healthy. When you have a cup (about 250 ml) of cow’s milk, you get a good dose of calcium, ranging from 280 to 350 milligrams. It’s not just about calcium, though. Cow’s milk is also packed with protein, vitamin A, and vitamin D, which are all great for your body.
If you prefer goat milk, that’s a good choice too. A cup of goat milk gives you about 380 milligrams of calcium. It’s another option that’s rich in this important mineral. Now, if cow or goat milk doesn’t work for you due to allergies, there are other types of milk out there. You can go for plant-based options like soya, almond, coconut, or cashew milk. They’re great alternatives for people who can’t have milk from animals.
