Calcium is one of the most important nutrients for the healthy functioning of the body. While we are all aware of the benefits of calcium in terms of bone and teeth strength, most of us don’t know that calcium aids in the healthy functioning of the body too. It minimizes bone loss, prevents osteoporosis, is important for nerves and muscles, manages weight, prevents blood clots, and also helps in preventing cardiovascular diseases and colon cancer. Since calcium is so important for the body, we should have adequate amount of it in our body. Instead of relying completely on supplements, you can include calcium rich foods in your diet. Given below are some foods and the way you can provide your body with required calcium through diet.
High calcium foods include milk, American cheese, cottage cheese, yogurt, cream, and ice-creams. Apart from dairy products, calcium can be provided to the body with the help of various vegetables like broccoli, red kidney peas, almonds, sesame seeds, chick peas, baked beans and also fresh turnip greens.
Fruits like raw apricots, figs, currants, and oranges are also good sources of calcium. Certain amount of calcium can also be provided boiled rice and white bread. To increase calcium absorption by the body, you should choose at least 2-3 servings of low fat dairy food in your meals. Also, avoid foods high in oxalic acid such as spinach, beet greens and sweet potatoes as they block calcium absorption.
Also limit your sodium and caffeine intake as excess of them can lead to calcium excretion. Still if you are unable to meet your calcium requirements through diet, then you might need calcium supplements. But, consult your doctor before taking supplements. The best way is to eat calcium rich foods to naturally provide your body with calcium.