Calcium is crucial for maintaining strong bones, teeth, provide structural support. Calcium is involved n blood clothing and ensuring wounds heal properly and preventing excessive bleeding.
Calcium is a vital nutrient for the body, it plays a significant part in strengthening bone and heart health, muscular function and nerve signaling. Doctors recommend consumption of at least 1.000mg of calcium in a day. Calcium make us healthy and strong. It play an very important role in our body. God gifted fruits and vegetables are a big source of calcium. There are many sources of calcium and it play an important role in our body.
Role Of Calcium In Human Body
Calcium play an important role in our body. It is good for our bone health throughout your life. The bones and teeth health depend on the calcium. Calcium is very essential in oocyte activation, blood clotting, transmission and regulating heart beat and fluid. Healthy fruits and vegetables are the best way to get calcium into our body.
Benefits of Calcium
- Support the nervous system
- Help form bones and teeth
- Aids muscled movement
- Help to reduce the risks of high blood pressure
- Osteoporosis prevention and treatment
- Support healthy pregnancy’s
- Release hormones and enzymes
- Help to maintain body strength
- Decrease risk of kidney stones
- Cancer prevention
- Weight managements
- Protect gums
- Boost fertility
Sources Of Calcium
- Dairy Products: milk, yogurt, cheese.
- Leafy Green Vegetables; Spinach, kala, collard green, bock choy. broccoli, mustard greens, swiss chard.
- Foods: Almond milk, soy milk.
- Canned Fish: Sardines, salmon (with bones).
- Nuts and Seeds: Almonds, chia seeds, sesame seeds.
- Fruits; Oranges, figs, kiwifruits, guava, papaya.
- Others: calcium- fortified tofu products, calcium-fortified foods such as cereals, bread and some fruit juices.
- Beans and Legumes: white beans, chickpeas, black eyed peas contain calcium.
List Of Fruits High In Calcium
| FRUITS | CALCIUM CONTENT |
| Oranges | 43 mg per 100g |
| Figs (dried) | 162 mg per 100g |
| Kiwifruits | 61 mg per 100g |
| Blackberries | 29 mg per 100g |
| Guava | 18 mg per 100g |
| Papaya | 20 mg per 100g |
| Strawberries | 16 mg per 100g |
| Apricots | 13 mg per 100g |
| Watermelon | 11 mg per 100g |
| Raspberries | 25 mg per 100g |
List of Vegetables High In Calcium
| VEGETABLES | CALCIUM CONTENT |
| Spinach | 99 mg per 100g |
| Kala | 150 mg per 100g |
| Collard Greens | 145 mg per 100g |
| Broccoli | 47 mg per 100g |
| Bok Choy | 105 mg per 100g |
| Okra | 82 mg per 100g |
| Mustard Greens | 115 mg per 100g |
| Swiss Chard | 51 mg per 100g |
| Chinese Cabbage | 105 mg per 100g |
| Turnip Greens | 190 mg per 100g |
Calcium Supplements
Calcium supplements are commonly used to help individuals meat their daily calcium requirements, especially when dietary intake falls short. These are in various form, such as calcium carbonates and calcium citrate. It recommended for people at risk of calcium deficiency.
Milk And Yogurt
The milk is a great source of calcium, It contain 113 mg per 100 gram calcium in it. 1 glass of milk contains 120 mg per 100 grams.
Yogurt (plain, low-fat) is also rich food and good for our body especially for stomach. It contain 183 mg per 100 gram.
Almonds (whole)
Almonds is a great source of calcium and their calcium content can very depending on whether they are whole almonds and almond milk. It contain 264 mg of calcium per 100 grams. Almonds are good for your eyes and reduces weight. The limit of almonds per day is 25 almonds is enough.
Calcium Dosage for Children / Adults
Calcium dosage for children on 1 to 8 years : 2,500 mg per day.
Children / teens of 9 to 18 years : 3,000 mg per day.
Adults’ of 19 to 40 years : 2,500 mg per day.
And calcium for 40 to 50 years : 2,000 mg per day.
Side Effects Of High Dosage Of Calcium
Calcium is safe for almost everyone, but high dosage of calcium usually in the supplements form may cause serious problems. Calcium intake depends on age. It is usually recommended that you should take calcium from natural sources rather than going for supplements.
Calcium in high amounts may lead to heart attack. A pregnant women is prescribed calcium supplements. It is usually safe taking calcium during pregnancy. So it is very important to understand the wright way to intake calcium. It may also causes:
- Kidney stones
- Digestive issues
- Mental health effects
- Urinary issues
- Bone health issues
- Muscle weakness
FAQ’s
Your body needs calcium for muscles to move and for nervous to carry messages between your brain and every part of your body.
Apricot is a highest source of calcium. Dried apricot are healthy and usually contain about 15 mg per 100 grams of serving.
Egg is rich in phosphorus, calcium and potassium.
Yes, calcium is good for skin and help to preserve a healthy skin glow. This nutrients stored in the epidermis, the outermost layer of the skin, and regulate sebum production to keep skin hydrate.
The normal blood calcium level is range of 8.6 to 10.3 g/dl.
Low level of calcium can cause extreme fatigue, which involves a lack of energy and an overall feeling of sluggishness.
Yes, of all nuts, almonds are among the highest in calcium.
1. 2 slice whole grain bread
2. 2 slice of gouda
3. 1 serving of broccoli
4. 2 glass of mineral water
5. 1 pot of yogurt
1. Calcium play an important role in bone health
2. Calcium and vitamin D work together
3. Support the nervous system
Calcium is a silver-white, soft metal that tarnishes rapid in air and react with water. And its symbol is Ca.
In 1808 calcium was first isolated by Sir Humphry Davy, a chemist inventor and at the time Britain’s leading scientist.
9 to 13 years: 1,300 mg for male and female.
14 to 18 years : 2,500 mg for male and female.