Strong Bones, Strong Women: Calcium-Rich Foods

Why Calcium Matters?

Calcium is crucial in constructing and maintaining strong bones, contributing to their sturdy and unbending framework. It's especially crucial for women, as hormonal shifts during menopause make them more susceptible to bone-related conditions such as osteoporosis. Ensuring adequate calcium intake empowers individuals, particularly women, to promote long-term bone health and prevent such impairing issues.

Now, the concern is how do you get this vital nutrient. Are dairy products the only source? What about people who don't like milk or people who are lactose intolerant?

To answer such unlimited concerns, we are here with our list of top calcium-rich foods for bone health:

1)Seeds - Seeds like poppy, chia, sesame and celery are tiny powerhouse nutrients. These are rich in calcium and good sources of other nutrients like protein and healthy fats.

2) Dairy Products - Dairy products are rich sources of calcium, an essential mineral for maintaining strong bones and teeth. Calcium also plays a pivotal role in muscle and nerve function. Regular dairy consumption, such as milk, cheese, and yoghurt, can help fulfil your daily calcium requirements.

Pro-tip: An added advantage of dairy products is that they can help reduce the risk of cardiovascular diseases and type 2 diabetes.

3) Sardines and Canned Salmon- These fish are rich sources of calcium and provide Vitamin D, another nutrient essential for bone health.

These oily fish are a storehouse of nutrients as they provide protein and omega-3 fatty acids, which can support heart and brain health and take care of your skin.

4) Leafy Vegetables—Spinach, kale, and collard greens are incredibly healthy and packed with calcium and other nutrients that support bone health. They are also good sources of iron.

Pro-tip: certain leafy vegetables have oxalates that reduce the absorption of calcium in the body.

5) Beans and Lentils—Legumes like chickpeas, black beans, and lentils are high in calcium and a good source of fibre and protein.

6) Almonds —Almonds are the richest source of calcium among nuts. They also have high nutritional value as they are loaded with fibre, magnesium, and manganese.

Eating almonds can help you reduce blood pressure and body fat.

7) Fortified Foods—Fortified foods like cereals, orange juice, and plant-based milk alternatives can help you meet your daily calcium needs.

Some of the varieties of fortified foods have a high calcium content of 1000 mg. However, your body can not absorb all the calcium in one go, so it's advisable to consume it gradually.

8) Tofu—Tofu has a high calcium content, which is beneficial for vegetarians and vegans.

9) Dried Figs—Dried Figs have higher calcium content than any other dry fruit.

10) Broccoli—Broccoli is a calcium-rich food. It contains Vitamin K and other nutrients that provide essential bone health support.

Calcium is one of the most abundant minerals but is vital for your body's smooth and healthy functioning. You can choose from dairy and several other foods to prevent Calcium deficiency and help keep your calcium levels at an optimum level.

How Does Calcium Deficiency Affect You?

What happens if calcium is not included in your diet?

After reading about calcium-rich foods, let's make you aware of the repercussions of not taking calcium.

1)Bone Loss—The initial stage of bone loss is called 'Osteopenia', i.e. low bone density; if untreated, it turns to 'Osteoporosis', i.e. brittle bones.

2) Muscle Problems—If your calcium is below the normal range, you may experience

• Muscle aches and cramps,
• Pain in the thighs and arms when walking or moving
• Numbness and tingling in the hands, arms, feet, legs, and around the mouth.

3) Nail and Skin Issues—Calcium-deficient people will have

• Dry skin
• Broken or brittle nails
• Coarse hair
• Alopecia, which causes hair to fall out in patches
• Eczema, or skin inflammation that can lead to itchy or dry patches

3) Alterations in the brain activity - Low levels of calcium can cause 

• Extreme fatigue
• Feeling of sluggishness
• Insomnia
• Fatigue
• Lightheadedness
• Dizziness
• Brain fog

4) Cataract

A cataract is a cloudy area in the lens of your eye. Proteins and fibers in the lens begin to break down. Cataracts can progress over time, causing more noticeable symptoms. 

Wrap-Up

Boosting bone health and preventing bone problems starts with a proactive approach—include calcium-rich foods for bones in your diet. Diversify your calcium sources to ensure your body gets the nutrients for strong bones. I believe that the list provided will help you find calcium-rich foods for bone health. This wise choice supports your bones and leads to an energetic and vibrant lifestyle.