Calcium is essential nutrient required for bone health, nerve signaling, stronger teeth, muscle contraction, and secretion of certain hormones and enzyme. Get to know the Top 10 Calcium Rich Foods List as well as Health Benefits of Calcium and avoid the below Calcium deficiency symptoms and signs. However remember that excess calcium leads to kidney stones, calcification of soft tissue, and increased risk of cardiovascular diseases.
Calcium deficiency symptoms
- Numbness in fingers and toes
- Muscle cramps
- Loss of appetite
- Abnormal heart rhythms
- High Blood Pressure
- Osteopenia or Osteoporosis
- Tooth Decay
The best way for your body to absorb calcium is that your body also requires magnesium, vitamin D and Vitamin K. Here is the list of Top 10 Calcium Rich Foods to meet your calcium needs. The RDA for calcium is 1000 milligrams a day for men and women under 50 while 1200 milligrams a day for People above 50.
|Foods||Calcium in 100g|
|Dark Leafy Greens||120mg (12% DV)|
|Low Fat Cheese||961mg (95% DV)|
|Low-Fat Yogurt||183mg (18% DV)|
|Pak Choi, Bok Choy||105mg (11% DV)|
|Tofu||350mg (35% DV)|
|Almonds||264mg (26% DV)|
|Canned Fish-Sardines||383mg (38% DV)|
|Okra||77mg (8% DV)|
|Broccoli||47mg (5% DV)|
|Green Snap Beans||37mg (4% DV)|
Health Benefits of Calcium
Foods rich in Calcium helps strengthen your bones, earn peak bone mass as well as alleviate back pain. Calcium also aids in preventing arthritis and osteoporosis, as the greater the peak bone mass is, the the longer one can delay osteoporosis
The Dietary Approaches to Stop Hypertension (DASH) suggests diet rich in calcium to regulate blood pressure, which in turn helps relax smooth muscle, found in the veins and arteries, which in turn lowers the risks of Strokes and promote heart health.
Fights Colon Cancer
Calcium and vitamin D rich foods or supplements are proven to lower the risk of polyp recurrence by 18 percent, according to a study called the Polyp Prevention Trial. Doctors suggest aiming for 1,200 to 1,500 milligrams calcium daily from food and supplements.
Healthy Teeth and Gums
Calcium rich diet protects your teeth by keeping the jaw bone strong, and gives you tight fitting teeth where bacteria cannot thrive. They make your gums strong.
Keeps you slim and trim
Research suggests that calcium is earning recognition due to the slimming effects on the metabolism. It helps prevent weight gain and promote fat burn and less fat to be stored. Increase dairy intake and reduce calories in other areas of diet to achieve the Health Benefits of Calcium.
So, it’s extremely important to consume Calcium Rich Foods along with vitamin D, magnesium, and K2 for longevity, staying healthy and to beat Calcium deficiency symptoms.