Today I wanted to share a brilliant guest post on the different sources of calcium.
I think calcium is underrated. For children, calcium is a mineral that gets plenty of attention because of it’s importance in developing strong and healthy teeth and bones. I’d argue that it’s just as important growing up and in adult years, and there are more ways to get it than just milk and dairy products, too. That said, I’m off to get a glass of milk and cookies, because you’re never too old for that combination! Enjoy! =]
Best sources of calcium – their benefits and importance
Calcium is extremely important for your overall health. In fact, almost every part of your body (especially muscles, heart, bone, and nervous system) uses calcium for various functions. For example, this potent mineral helps your body to form and maintain healthy bones and teeth. Other than that, it supports a plethora of bodily functions, such as blood clotting, the release of hormones, and muscle contractions etc. Now, keep reading to know more about this potent nutrient, its sources, benefits, and importance.
Why Is Calcium Important?
Calcium plays a key role in different stages of human life cycle. During childhood & adolescence period, this mineral is primarily used in order to build and develop your skeleton and teeth. That’s why a calcium-rich diet is extremely vital during this stage.
Likewise, when you are an adult, your body requires a steady flow of calcium in order to keep and maintain the bone strength. Furthermore, your calcium needs become extremely higher during lactation and pregnancy.
In this context, reveal six important bodily functions that are supported/performed by calcium:
I) Building strong teeth and bones
II) Blood clotting
III) Sending and receiving various nerve signals
IV) Releasing hormones & other chemicals
V) Relaxing and squeezing muscles
VI) Maintaining a normal heartbeat
Best Sources of Calcium – Ten Calcium-Rich Foods
Unfortunately, the human body can’t produce calcium on its own. However, this potent nutrient is needed in order to support each of these aforementioned bodily functions and prevent osteoporosis (a health condition where your bones become weak, fragile, and brittle).
So, how can you ensure that your body gets a sufficient amount of calcium? Well, you can try the ketogenic diet that offers a myriad of benefits against cancer, epilepsy, diabetes, and Alzheimer’s disease. In addition to that, this low-carb diet is an excellent source of calcium and other potent nutrients.
Apart from the ketogenic diet, calcium can be also found in soybeans, sesame seeds, spinach, broccoli, celery, almond, oranges, kiwi, white beans, and dairy products. Read the sections below and know more about these calcium-rich foods :
1. Soybeans: Soybeans (a species of legume) are an excellent source of calcium. So, if you have a calcium deficiency or you are suffering from the symptoms of osteoporosis, then do not forget to add soybeans to your day-to-day meal plans. Please note, a 100-gram serving of raw soybeans will offer you 277 mg calcium.
2. Sesame Seeds: Sesame seeds are quite beneficial for our overall health but they are often overlooked. Note, sesame seeds can help prevent diabetes, build strong bones, improve digestion, cure sleep disorders, and lower blood pressure. On top of that, they are a great source of calcium as a 100-gram serving of sesame seeds offers you 975 mg calcium.
3. Spinach: Are you looking for a natural source of calcium? If yes, then make sure to eat this edible flowering plant (i.e. spinach) on a regular basis. This leafy vegetable offers a considerable amount of calcium (i.e. 99 mg calcium/100 gram serving).
4. Broccoli: This edible green plant belongs to the cabbage family. Note, it supplies around 47 mg calcium and many other good-for-you nutrients in a 100-gram serving.
5. Celery: In addition to offering potent minerals and vital vitamins, celery is an invaluable source of beneficial enzymes and antioxidants. It even helps lower high cholesterol and arthritis pain, promotes weight loss, regulates high blood pressure, and detoxifies the body. Apart from that, this marshland plant supplies approximately 40 mg calcium per 100-gram serving.
6. Almond: Do you know that almond is an amazing source of calcium? Well, almonds will offer you as much as 264 mg calcium in a 100-gram serving. Apart from being a calcium-rich food, other health benefits of almonds can be associated with reduced blood pressure, lower cholesterol levels, and lower blood sugar levels. Plus, almonds even reduce hunger pangs & promote weight loss.
7. Oranges: Oranges are full of nutrients. They promote healthy, clean, and glowing skin. Plus, this easily available fruit has 4% daily calcium value i.e. you can obtain 40 mg calcium from 100 grams of orange.
8. Kiwi: If you are a vegan who is looking for a plant-based source of calcium, then kiwifruit will be so apt for you. Kiwifruit (widely known as Chinese gooseberry) is an edible berry that features 3% daily calcium value. Note, it provides around 34 mg of calcium per 100-gram serving.
9. White beans: White beans are an excellent source of iron and calcium. They are creamy, light and easy to cook. You can obtain around 191 mg calcium from a cup of canned white beans.
10. Milk and milk products: Undoubtedly, milk and milk products are a reliable source of calcium. Plus, the calcium that these dairy products offer has a great bioavailability (i.e. easily accessible to your body). Examples of such dairy products include raw milk, cheese, cream cheese, and yogurt etc.
Lydia Mattern, NASM Certified Personal Trainer
Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.
[ This is a guest post and as such the ideas and opinions expressed are of the writer. ]