{"id":16431,"date":"2025-02-27T18:06:43","date_gmt":"2025-02-27T18:06:43","guid":{"rendered":"https:\/\/quanutrition.com\/?p=16431"},"modified":"2025-02-27T18:06:43","modified_gmt":"2025-02-27T18:06:43","slug":"calcium-rich-foods-for-bones","status":"publish","type":"post","link":"https:\/\/quanutrition.com\/blog\/calcium-rich-foods-for-bones\/","title":{"rendered":"Calcium-Rich Foods for Bones"},"content":{"rendered":"

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.\u00a0<\/span><\/p>\n

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.\u00a0 So, you must ensure your diet consists of calcium-rich food items.\u00a0<\/span><\/p>\n

In this blog, we will discuss a thorough list of calcium-rich foods and how you should include them efficiently in your diet.\u00a0<\/span><\/p>\n

Understanding Calcium and Bone Health\u00a0<\/b><\/h2>\n

In this section, we will talk more about calcium and its potential benefits to strengthen our bone health.\u00a0<\/span><\/p>\n

Why Is Calcium Important for Bones?<\/b><\/h3>\n

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!\u00a0<\/span><\/p>\n

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, <\/span>cardiovascular health<\/span><\/a>, blood flow, etc. So, overall, calcium has the power to improve your well-being to a vast extent.\u00a0<\/span><\/p>\n

How Much Calcium Do You Need?<\/b><\/h3>\n

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.<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
Age<\/b><\/td>\nRecommended Calcium Intake<\/b><\/td>\n<\/tr>\n
Men: 19-50Years<\/span><\/td>\n1,000 mg<\/b><\/td>\n<\/tr>\n
Men: 51-70 Years<\/span><\/td>\n1,000 mg<\/b><\/td>\n<\/tr>\n
Men: 71 and above<\/span><\/td>\n1,200 mg<\/b><\/td>\n<\/tr>\n
Women: 19-50 Years<\/span><\/td>\n1,000 mg<\/b><\/td>\n<\/tr>\n
Women: 51 and above<\/span><\/td>\n1,200 mg<\/b><\/td>\n<\/tr>\n
Children: 1-3 Years<\/span><\/td>\n500 mg<\/b><\/td>\n<\/tr>\n
Children: 4-8 Years<\/span><\/td>\n700 mg<\/b><\/td>\n<\/tr>\n
Children: 9-11 Years<\/span><\/td>\n1,000 mg<\/b><\/td>\n<\/tr>\n
Adolescents: 12-18 Years<\/span><\/td>\n1,300 mg<\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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.\u00a0<\/span><\/p>\n

Signs Of Calcium Deficiency\u00a0<\/b><\/h3>\n

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.<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

Best Calcium-rich Foods\u00a0<\/b><\/h2>\n

Here is the list of calcium-rich foods you should include in your diet for better results.\u00a0<\/span><\/p>\n

Dairy Products\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

Leafy Green Vegetables\u00a0<\/b><\/h3>\n

If you prefer <\/span>plant-based<\/span><\/a> sources of calcium, you can consider leafy greens like spinach, kale, collard greens, bok choy, etc. These options are reliable for lactose-intolerant people.<\/span><\/p>\n

Leafy greens will steadily infuse calcium into your body along with other nutrients such as magnesium, Vitamin K, fiber, etc.\u00a0<\/span><\/p>\n

Nuts and Seeds\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

Apart from being calcium-rich, these nuts and seeds provide you with magnesium, healthy fats, and phosphorus that elevate calcium absorption.\u00a0<\/span><\/p>\n

Fish and Seafood\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

Fortified Foods\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

If you are lactose-free and vegan, these fortified options can be the best for you to pick.\u00a0<\/span><\/p>\n

Legumes and Beans\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

Fruits with Calcium\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

Herbs and Spices\u00a0<\/b><\/h3>\n

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.\u00a0<\/span><\/p>\n

Factors That Affect Calcium Absorption<\/b>\u00a0<\/b><\/h2>\n

Here, we have given some factors that effectively influence calcium absorption.\u00a0<\/span><\/p>\n

The Role of Vitamin D\u00a0<\/b><\/h3>\n