Calcium is often associated with bone strength and our bones lose it as we age. Women tend to lose more calcium than men. Fact that not many know is that we lose it even as we sleep. Benefits of calcium go beyond bones. It helps your nerves and muscles; it helps your brain to communicate with rest of your body. A recent also study reported that it is easier for our body to absorb calcium that we get from green vegetables than that we get from drinking cow’s milk.
A human body can’t absorb more than 500 mg of calcium at a time whereas our body needs much more than that through the day. That is why it’s often recommended that it should be had in several small doses instead of one large dose. The latter makes little sense. Excess calcium deposits in your body can give rise to many complex and serious health issues so calcium supplements should never be taken without doctor’s prescription. They should especially never be taken in isolation as it is difficult to digest. Doctors generally prescribe magnesium, vitamin D combination while giving you calcium supplement.
Milk is the best dairy source of calcium and suits all age groups though things have been written against it. It is easy to digest as well as easily available. Human body digests calcium from milk with much ease. Cheese is also a rich source of calcium. Of course people who are allergic to dairy products should look for their share of calcium through other sources.
Besides, there are many non-dairy sources of calcium that help us to get our daily requirement of calcium that are common and most of them easy to source.
Spices: Strangely though not commonly discussed some of the herbs and spices are also rich sources of calcium. Basil, thyme, cinnamon, mint; spices such as garlic etc don’t merely enhance taste and flavour of good but are also high on calcium.
Yogurt/Curds: Besides high on calcium (400 mg in single serving) it is also a rich source of protein and contains bacteria that are beneficial for your gut. Choose fat free yogurt over full the cream option.
Beans Should Be part Your Everyday Diet too: Include kidney beans, white beans or baked beans in your diet as they’re supposed to be rich sources of calcium.
Green Vegetables: Whether eaten raw in the form of salad or processed and cooked some of the green veggies like spinach, turnip, kale, romaine lettuce, celery, broccoli, cabbage, asparagus and mushrooms make for some of the most calcium rich items that should always be high on your shopping list.
Oranges are known to be rich source of calcium.