Calcium-Rich Foods for Bones

You might have noticed that we continuously indulged in playful activities at a young age without pain. But, when we gradually grow up, our desires also curl along with our bone health. This is why you must ensure calcium intake in your diet very early. Calcium is known to be extremely essential for maintaining healthy bones throughout our lives. In our body, calcium gets attached to other minerals, through which the formation of crystals form, giving rise to healthy bone strength. A minimal calcium level is also absorbed into the blood, and the overall functionality of muscles, heart, nerves, and blood improves. 

Most youngsters are now inclined towards unhealthy food practices. They are not maintaining a nutritious diet and are rigorously damaging their conditions with junk food items. Due to the lack of calcium intake, they are becoming more vulnerable to osteoporosis and fractures. With insufficient calcium intake, your serum-free calcium level will be decreased. As a result, the parathyroid gland is effectively stimulated, and the parathyroid hormone is released rigorously from the bones to balance the blood calcium level. When it happens repeatedly, your bones will be fragile and porous and will lead to breakage even with small injuries.  So, you must ensure your diet consists of calcium-rich food items. 

In this blog, we will discuss a thorough list of calcium-rich foods and how you should include them efficiently in your diet. 

Understanding Calcium and Bone Health 

In this section, we will talk more about calcium and its potential benefits to strengthen our bone health. 

Why Is Calcium Important for Bones?

We all know that calcium is a mineral. Our whole body consists of other minerals, too, such as magnesium, iron, etc. Out of all these, calcium is known to be the prominent one that our body desires. Our bones are effectively made of partial calcium salts, especially calcium phosphate, which is responsible for strengthening and hardening the bones. Our body is not capable of making calcium on its own. So, we need to get it from righteous foods, drinks, and supplements whenever required. Through this, our bones and teeth will remain strong and healthy. This is how your bones will be unbreakable! 

Apart from bone health, calcium also helps the muscles function better, through which they can easily contract and relax. Calcium also regulates your nerve signaling, through which your body can effectively communicate with your brain. Some other benefits of calcium include proper hormone secretion, cardiovascular health, blood flow, etc. So, overall, calcium has the power to improve your well-being to a vast extent. 

How Much Calcium Do You Need?

Below is an age-to-calcium level chart that outlines the recommended daily calcium intake based on your age and gender. Use this guide to determine your individual calcium needs.

There are many factors included that impact calcium absorption. Vitamin D is pivotal for calcium uptake throughout our intestines. So, if it is deficient, the absorption level will be poor. On the other hand, magnesium is capable of regulating calcium metabolism, whereas phosphorus can hinder absorption. 

Signs Of Calcium Deficiency 

You can observe various symptoms when your body has a deficit of calcium. Some of the prominent ones are weak bones that are prone to fractures, brittle nails and loosened teeth, muscle cramps, and spasms.

Apart from all these minor issues, there are some more long-term effects, including a lack of calcium in your body. This involves osteoporosis, in which the bones are vulnerable to fractures. Other risks include osteopenia, abnormal heart rate, dental decay, irregular nerve functions, etc. 

Best Calcium-rich Foods 

Here is the list of calcium-rich foods you should include in your diet for better results. 

Dairy Products 

Dairy products are considered to be the richest source in which calcium is absorbed in a vast amount. Some examples are Milk, yogurt, and cheese. 

However, you have to be thoughtful when choosing low-fat dairy and full-fat dairy. In low-fat dairy, the amount of calcium will be available in a smaller number of calories. On the other hand, full-fat dairy consists of healthy fats that deliver balanced hormones. 

Leafy Green Vegetables 

If you prefer plant-based sources of calcium, you can consider leafy greens like spinach, kale, collard greens, bok choy, etc. These options are reliable for lactose-intolerant people.

Leafy greens will steadily infuse calcium into your body along with other nutrients such as magnesium, Vitamin K, fiber, etc. 

Nuts and Seeds 

Nuts and seeds are considered to be effective sources of plant-based calcium. Some of the effective ones are sesame seeds, almonds, chia seeds, and flaxseeds. 

Apart from being calcium-rich, these nuts and seeds provide you with magnesium, healthy fats, and phosphorus that elevate calcium absorption. 

Fish and Seafood 

There are certain types of fish and seafood available that are high in calcium content. Some of them include sardines and canned salmon. Their soft bones consist of absorbable calcium to enrich you. 

These fish types are also prominent in holding omega-3 fatty acids that help in strengthening your heart health. Moreover, it also minimizes inflammation and increases bone density. 

Fortified Foods 

People who require higher calcium levels should go for fortified foods. Fortified plant-based milk includes soy, almond, and oat milk. On the other hand, fortified cereals, orange juices, and tofu can be great options for you. 

If you are lactose-free and vegan, these fortified options can be the best for you to pick. 

Legumes and Beans 

Legumes and beans are considered to be very high in calcium, which can keep your bones healthy and strong. Chickpeas, black beans, lentils, etc., can deliver a certain amount of calcium along with other eminent nutrients to your body such as protein, magnesium, and fibre. 

Fruits with Calcium 

Figs, oranges, and dried apricots can also be added to your diet, which consists of good calcium levels along with vitamin C. Through this, the calcium level in your body will increase, making your immune system stronger. 

Herbs and Spices 

You can also heighten the calcium intake in your body by adding a good amount of herbs and spices to your food. Some of the examples are thyme, basil, oregano, etc. They consist of a minimal amount of calcium. 

Factors That Affect Calcium Absorption 

Here, we have given some factors that effectively influence calcium absorption. 

The Role of Vitamin D 

• Vitamin D will help enhance your calcium absorption in the intestines. This will help the body to utilize calcium in a better way.
• Some essential vitamin D sources include fatty fish, sunlight, eggs, and fortified foods such as cereals and milk. 

Impact of Magnesium and Vitamin K 

• Magnesium that we find in seeds, nuts, and grains plays a pivotal role in regulating the level of calcium in the body, through which the density of the bones will be increased. 
• Leafy greens mostly contain vitamin K, which will elevate your bone health and help with bone mineralization. 

Foods That Interfere with Calcium Absorption 

• You need to stay away from excessive alcohol, caffeine, and high-sodium food intake, which are responsible for decreasing the level of calcium in your body. 
• Many plant foods consist of oxalates and phytates that amalgamate with calcium to restrict absorption. So, you need to balance these items with calcium-rich foods. 

Meal Planning for Strong Bones 

You can follow this efficient meal planning to elevate the calcium level in your body:

Breakfast Ideas 

• You can prefer Greek yogurt along with chia seeds in the morning. You can also add seasonal fruits to it to enhance the taste. 
• You can also go for fortified oatmeal along with almonds and milk to keep yourself full for a long period. 

Lunch Options 

• As discussed earlier, leafy greens with cheese and nuts can be a good option for your lunch. 
• To add a kick to your lunch, you can go for flavorful grilled salmon along with steamed broccoli. 

Dinner Choices 

• To keep your dinner light and calcium-rich, you can prefer stir-fried tofu along with bok choy for a crunchy effect. 
• With this, you can also add sardines with roasted vegetables to satiate your love for non-veg items. 

Healthy Snacks 

• To satisfy your quick snacking habit, you can opt for cheese and whole-grain crackers. 
• You can also go for almonds and dried figs that are highly rich in calcium content. 

Lifestyle Tips for Bone Health 

Below are some healthy tips you can include in your lifestyle to maintain your bone health.

Exercise For Strong Bones 

To maintain your bones, you need to prioritize weight-bearing exercises like strength training and walking. The following activities stimulate the formation of the bones along with increasing the density. 

Hydration and Calcium Absorption 

To maintain the overall minerals of your body, you need to balance your hydration level. If you keep up your hydration level, the essential nutrients will be carried out to your tissues and bones effectively. 

Managing Bone Health as You Age 

Our bone density decreases as we age. So, it becomes essential for us to monitor our calcium intake as per the strength of our bones. Older people should go for higher levels of calcium to get rid of risks like osteoporosis. 

Role of Nutritionists in Improving Bone Health  

Hope you got a clear idea about the importance of calcium and including calcium-rich foods for bone health. If you are also worried about getting an effective and calcium-rich diet, you must prioritize consulting with the best nutritionist and dietitian for better guidance. Nutritionists play a vital role in promoting bone health by providing personalized guidance on nutrition and lifestyle habits. By working with a nutritionist, individuals can develop a tailored plan to ensure adequate intake of essential nutrients, adopt healthy lifestyle habits, and reduce the risk of bone-related disorders. By prioritizing nutrition and lifestyle changes, we can build a stronger foundation for bone health and overall well-being at QUA Nutrition. Our nutritionists help you take control of your bone health, leading to stronger, healthier bones and a reduced risk of osteoporosis and fractures. Contact us to get your customized diet plan with us!