The growth of your bones as well as the health of your muscles, nerves, and cells depend on calcium. Low calcium consumption has a number of detrimental effects on the growth and maintenance of bones. As you get older, you usually lose bone mass naturally at a rate of about 1% annually, or 15 grammes of calcium.
Calcium also maintains hormone balance, controls blood pressure, and promotes efficient cell communication.For instance, during growth spurts in adolescence, boys may acquire up to 409 grammes annually, while girls may add approximately 325 grammes.
Lentils and beans: Although they are well-known for their high protein and fibre content, foods like lentils, black beans, and chickpeas are also excellent providers of calcium. Consequently, eating this dish will increase your consumption of calcium.
Dairy products: These comprise yoghurt, paneer, cheese, and milk. These are all great places to get calcium. Moreover, milk has a lot of vitamin D, which helps the body absorb more calcium.
Fish: Sardines are little fish that are high in calcium and omega-3 fatty acids. You can add them to salads or pasta meals, grill them, or put them in cans. Sardines boost calcium intake, promoting healthy heart and brain function.
Nuts and seeds: A good source of calcium-rich foods are walnuts, almonds, cashews, sesame seeds, and flaxseeds.
Oranges: In addition to having a high vitamin C content, oranges also contain a fair quantity of calcium.
Seaweed: Among the seaweeds with the highest calcium density are kombu, wakame, and nori. For an extra dose of this crucial mineral, sprinkle it over salads, into a hot bowl of soup, or onto sushi rolls.
Tofu: Whether it’s used in smoothies or stir-fries, tofu boosted with calcium sulphate is a fantastic plant-based source of calcium.
