Foods Rich in Calcium: Deficiency, Treatment, Daily Requirement

Calcium is one of the most important mineral for maintaining the health and functioning of various parts of body. Calcium is much required for maintaining and improving the health of teeth and bones. It is also helpful in transferring the message from brain to different parts of the body. . It is generally advised to consume 1000 mg of Calcium per day for an adult to fulfill the requirements of the body.
You can exceed the amount of Calcium taken by your body based on your requirements by increasing the consumption of foods rich in calcium.

What is Calcium?

Being a very important component for body Calcium is a mineral found in many foods we eat. Calcium in body is useful in maintaining bone health and it helps in regulating the muscle contraction. Calcium is also required for proper functioning of cardio vascular system and it is also helpful in enhancing the growth in children. Dairy Products and Green Vegetables are rich sources of Calcium. Deficiency of Calcium can cause of osteoporosis, tooth decay, muscle cramps and numbness in fingers.

Calcium Deficiency:

• Proper Functioning of Cardio Vascular System – It is required for contraction and regulation of muscles including heart muscles. Calcium is also required in blood clotting thus Calcium is necessary for proper functioning of Cardio Vascular System.
• Growth and Development of Bones – Necessary for improving the growth and development of bones and teeth and it is also helps in improving and maintaining the bone health.
• Prevents Osteoporosis – Lack of Calcium can cause you Osteoporosis. Osteoporosis occur when bones become too weak, calcium helps in improving the bone health and strengthens the bones.
• Lowers Blood Pressure and Cholesterol – Calcium is also said to be very helpful in lowering the blood pressure and cholesterol generally in pregnant women.
• Helps in transferring the Signals from Brain to other parts of the body.

Top 10 Foods Rich in Calcium Foods:

• Milk – Milk is one of the best and most commonly used source of Calcium. 100 ml of Milk can provide you about 125 mg of Calcium. About 800 ml of Milk can fulfill your daily requirements of Calcium. And considered a great foods rich in calcium.
  
• Cheese – Cheese is also a great source of Calcium. 100 gm of Cheese contains about 1182 mg of Calcium. About 85 gm of Cheese can fulfill your daily requirements of Calcium.
  
• Sardines – Sardines fishes are the best sea foods that can provide you Calcium. 100 gm of Sardines Fishes contains about 380 mg of Calcium. About 260 gm of Sardines Fishes can fulfill your daily requirements of Calcium.
  
• Tofu – Tofu is one the best source of Calcium. It is highly rich in Calcium. 100 gm of Tofu can provide you 680 mg of Calcium. About 147 gm of Tofu can fulfill your daily requirements of Calcium.
• Spinach – Spinach is one of the best and healthiest vegan sources of Calcium. You can eat it raw or cooked. 100 gm of Spinach can provide you about 136 mg of Calcium. About 880 gm of Spinach can fulfill your daily requirements of Calcium.
  
• Collard Greens – Collard Green is a green leafy vegetable which is very healthy and it is a good source of Calcium. 100 gm of Collard Greens can provide you 141 mg of Calcium. About 710 gm of Collard Greens can fulfill your daily requirements of Calcium.
  
• Poppy Seeds – Poppy Seeds are a great nut snacks source of Calcium. 100 gm of poppy seeds can provide you 1410 mg of Calcium. About 71 gm of Poppy Seeds can fulfill your daily requirements of Calcium.

  

• Yogurt – Yogurt is also a very commonly consumed source of Calcium. 100 gm of Low Fat Yogurt can provide you about 200 mg of Calcium. About 500 gm of Yogurt can fulfill your daily requirements of Calcium.
  
• Almonds – Almonds are also a good nut snacks source of Calcium. 100 gm of Almonds contains about 265 mg of Calcium. About 375 gm of Almonds can fulfill your daily requirements of Calcium.
  
• Turnip Greens – Turnip Greens are also a great vegan source of Calcium. 100 gm of Turnip Greens can provide you 188 mg of Calcium. About 532 gm of Turnip Greens can fulfill your daily requirements of Calcium.
  

All the foods mentioned above are healthy and are great sources of Calcium. Calcium is an important mineral for our body as it helps in growth and development of bones and teeth.
It helps in proper functioning of various body parts including cardio vascular system. Please maintain a good amount of Calcium in your body for good health and better lifestyle.