Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.
In order to perform these vital daily functions, the body works to keep a steady amount of calcium in the blood and tissues. If calcium levels drop too low in the blood, parathyroid hormone (PTH) will signal the bones to release calcium into the bloodstream. This hormone may also activate vitamin D to improve the absorption of calcium in the intestines.
Here are 10 superfoods that will ensure the body is supplied with sufficient quantity of calcium:
Yoghurt: Yogurt is one of the best sources of protein. Low-fat yogurt contains high levels of calcium.
Fish: Sardines and salmon have a high amount of calcium.
Cheese: A rich source of calcium, especially parmesan cheese.
Grains: Sesame and chia seeds are high in calories and also provide good fats and protein.
Almond: 1 cup of almond contains 385 ml of calcium.
Vegetables: Vegetables such as broccoli, radishes, and watercress known as ashali and cabbage are rich in calcium.
Fig: Among dry fruits, fig contains the most amount of calcium.
Milk: Among the available sources, milk contains the best source of calcium. Having said that vitamin D which helps in absorbing calcium is not present in milk.
Soy milk: Those who are lactose intolerant can opt for Soy milk which provides enough calcium. Calcium D and protein are also contained in this.
Orange: Though orange is known for its vitamin c, it also contains enough calcium. 100 gms of orange contains 40 ml of calcium.
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