Include More Calcium- Rich Foods in Your Diet – Here Is Why

What does calcium do in the body?

Calcium plays a key role in maintaining basic bodily functions such as

1. It contributes towards bone development and also helps in maintaining bone density

2. A small percentage of calcium stored in blood vessels helps the cells to function properly

3. It plays an important role in blood clotting

4. It helps in maintaining the blood pressure by relaxing and contracting muscles around blood vessels

5. It minimises the risk of developing kidney stones

Calcium Rich Foods

Below listed foods can act as good sources of calcium for your body.

• Milk and dairy products

Milk and dairy products like cheese, cream, cottage cheese, yoghurt, etc. are some of the richest sources of calcium.

• Seeds

Chia, poppy, celery, sesame and other such seeds are packed with calcium.

• Sardines

Sardines and canned fish like salmon are very good sources of calcium.

• Lentils and beans

For vegetarians, beans and lentils are good sources of calcium and other nutrients. Some varieties like winged beans and white beans have more calcium as compared to others.

• Nuts

Of all the nuts, almond has the highest levels of calcium.

• Whey protein

Whey is a protein extracted from milk. Along with proteins, whey is very rich in calcium. You can add this to your smoothies for breakfast or a mid-day snack.

• Leafy green vegetables

Leafy greens are a must in your diet and vegetables like kale, rhubarb, spinach, collard greens, etc. are packed with different kinds of nutrients, including calcium.

• Calcium fortified foods

Apart from foods that are naturally enriched with calcium, there are certain foods that have an added amount of calcium. Foods like flour, cornmeal and cereal can be fortified with calcium. Non-dairy drinks like soy milk and orange juice may also be fortified with calcium.