of Calcium Deficiency
Happens When You are Calcium Deficient?
It is not only calcium deficiency that can affect your health but
also vitamin D, phosphorus and magnesium deficiency, all of which helps to
absorb calcium. Below are some reasons why you may become calcium deficient.
Poor absorption of calcium in the body
Inadequate consumption of calcium-rich foods
High in Calcium
Sources of calcium include:
cheese and other dairy foods
leafy vegetables – like broccoli, cabbage and okra, but not spinach
Ø Soya beans
drinks with added calcium
Ø Bread and
anything made with fortified flour
where you eat the bones – like sardines and pilchards
Vegetables & Fruits
Pineapple are fantastic fruits, but diabetics cannot be
recommended. These juicy fruits along with other vitamins and minerals are said
to be loaded with calcium.
Litchi may have the least amount of calcium, but it will only help
add up to the mineral content when tossed with a fruit-bowl.
We often consume them without knowing how beneficial they are.
Oranges are also among the best calcium sources following vitamin C.
Read Also: Are Tangerines Good For You?
Papaya contains a generous amount of calcium; it is said to have
about 20 milligrams per 100 grams of servings. It does make for super healthy
fruit, whether you eat it raw or cooked.
Kiwi are not only high in vitamin C, but they also have a calcium
content that is beneficial to the body. It's said the tropical fruit has about
60 milligrams of calcium. Make sure that you eat the fruit or gulp a glass of
Source of Calcium-Rich Foods
1. Soy milk
The Soyfoods Association of North America claims that soy milk
gives cow's milk a run for its money on the nutrition front. One cup of
fortified soy milk contains approximately the same amount of calcium as cow's
milk equivalent. The choice of a product that is fortified with calcium
carbonate is essential. Also, soy milk is high in vitamin D and contains less
saturated fat than whole lactose milk.
Read Also: 5 Impressive Benefits Of Soy Milk
Also, they have more calcium than any other dried fruit. Dried
figs include 5 per cent of calcium Recommended Dietary Intake RDI in one ounce
(28 grams). Also, figs provide decent potassium and vitamin K
amount. Dried figs are one of the best plant-based sources of
Read Also: 5 Reasons Why You Should Not Eat Too Many Dried Fruit
3. Broccoli Rabe
Broccoli rabe is a cool season crop. Well-drained, fertile,
moisture soil is essential for good yeilds. Fresh broccoli rabe greens are an
excellent source of several essential B-complex groups of vitamins such as
pyridoxine, thiamin, riboflavin, and minerals such as calcium, iron, magnesium,
potassium, zinc, selenium, and manganese. It provides more than half your
daily value of immune-boosting vitamin C and about 3 grams of belly-filling
protein. It’s also a great source of vitamin A.
4. Edamame and Tofu
Edamame is a young soybean, that is often sold while still encased
in the pod. One cup of edamame (155 grams) packs 10 per cent of the
calcium RDI. It's also a decent protein source and provides all of your daily
folate in one single serving. Tofu made with calcium also has exceptionally
high levels — you can get 86 per cent of the calcium RDI in just half a cup
Read Also: 9 Health Benefits Of Tofu
A single cup of raw okra has a calcium content of 82 mg. Okra is
also a big source of protein, fibre, iron, and zinc. Most people love boiled
baked, pickled, or roasted vegetables. A diet rich in fruits and vegetables can
reduce a person’s chances of developing a range of health conditions, including
obesity, diabetes, and cardiovascular disease.
6. Orange & Orange Juice
One big orange contains 74 mg of calcium while one single glass of
calcium-fortified orange juice contains 300 mg. Blood tests showed that
the study participants absorbed as much calcium from fortified orange juice as
they did from calcium supplements or milk.
7. Sunflower Seeds
A single cup of sunflower seed kernels has a calcium content of
109 mg. These seeds are also rich in magnesium, that balancing the effects of
calcium in the body and regulating the health of nerves and muscles.
Additionally, the kernels of sunflower seeds contain vitamin E and copper. Such
nutrients combined can promote bone strength and resilience, and prevent bone
loss. Sunflower seeds, however, may contain large concentrations of added salt,
which is depleting calcium levels in the body. Pick raw, unsalted seeds to
offer optimum health benefits.
Often, to prevent unnecessary calorie consumption, find a single
serving one handful of kernels.
Read Also: 10 Amazing Benefits Of Sunflower Seeds
8. White Beans
One cup of white beans has a calcium yield of 161 mg.
White beans are a food which is low in fat and also rich in iron.
Add it to a favourite soup or salad, eat it in a side dish or use it in hummus.