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Cow’s milk has always been an important part of the Indian diet. We have grown up with adults telling us about the benefits of milk and how it is beneficial for your health. It also contains other essential nutrients like potassium, zinc, vitamins, and minerals. But many people can’t have or don’t like drinking milk. So, where to get all the calcium from? But first, let us understand the effects of calcium deficiency.
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Calcium is required for many biological functions, so a deficit can have far-reaching consequences, affecting muscles, bones, and teeth, as well as mental health. There are usually no early signs if the deficiency is caused by a low food intake. A person may develop osteopenia, or reduced bone density, in the long run. This can lead to the development of osteoporosis, or brittle bones, if not treated. The best way to avoid this is by including the right foods in your diet.
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Sardines and canned salmon are high in calcium because of their edible bones. Reports suggest that a can of sardines contain about 27 per cent of calcium, while canned salmon contains about 19 per cent. These oily fish are also high in protein and omega-3 fatty acids, which can help your heart, brain, and skin stay healthy.
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Leafy green vegetables, such as collard greens, spinach, and kale, are extremely healthy, and many of them are high in calcium. Some types, like spinach, have a lot of oxalates, which are naturally occurring chemicals that bind to calcium and prevent it from being absorbed. Some other options to include in your diet are cooked kale and collard greens.
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One of the best options to include in your diet that is an excellent source of calcium is yoghurt. Probiotics, a type of helpful bacteria that can benefit immune function, heart health, and nutrient absorption, are abundant in many types of yoghurt. Low-fat yoghurt is believed to be higher in calcium. Also, yoghurt is high in other essential nutrients, which makes it a good option to add to your regular diet.
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Do you love cheese? Here’s one more reason to add to your diet. Most cheeses are excellent sources of calcium, including parmesan cheese, which packs 19 per cent of the DV for calcium. However, overconsumption can be problematic, so make sure you are eating it in moderation. Also, full-fat cheese is high in saturated fat and calories, which should also be kept in mind.
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Fruit and juice beverages, morning cereals, cereal and snack bars, soy beverages, pasta products, bread, margarine, chocolate syrup, and even soft drinks and bottled "fitness" waters are among the calcium-fortified food groups. Not only is fortified food affordable, but they also offer other health benefits, which makes it a good addition to your diet.
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Soybeans are known to be a rich source of calcium. One cup of cooked soybeans is believed to contain around 18.5 per cent of calcium, and uncooked ones contain up to 27.6 per cent. Even foods made from soybeans such as tofu, tempeh, etc. are known to be high in calcium. They are also a good source of protein, fibre, vitamins and minerals.
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Beans, peas, and lentils have a high calcium content and are high in protein and fibre. Nutrient absorption can be improved by soaking, sprouting, or fermenting them. Not only calcium, but they are also rich in iron, potassium, magnesium, folate and zinc.
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There are a variety of fruits that are rich in calcium. These calcium-rich fruits not only promise you to provide enough of the nutrient but also promote a healthy lifestyle. Some of the fruits that are high in calcium include papaya, oranges, litchi, pineapples, kiwi and apricots.
