Keep your bones strong and healthy with these tasty ways to increase your calcium intake
Calcium-rich foods: Looking for an instant calcium boost and a 'good riddance' to weak bones? These calcium-rich foods can help add some bone support to your diet.
Calcium is essential for the development of your bones, and the functioning of the muscles, nerves, and cells. There are several negative impacts of low calcium intake on bone development and maintenance. As you age, you tend to naturally lose bone mass at a rate of approximately 1 percent per year, which is equivalent to 15 gm of calcium (Image: Canva)
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Additionally, calcium regulates blood pressure, balances hormones, and ensures the smooth functioning of cell communication. According to PubMed, calcium is about 30-35 percent of the mass of the bone. During growth spurts, for example, in adolescence, it's possible for boys to gain as much as 409 gm per year and girls adding around 325 gm. Keep your bones strong and your body running at maximum efficiency with these 6 calcium-rich foods to keep in your diet (Image: Canva)
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Beans and lentils: You might know them for their high fibre and protein content, but foods like chickpeas, black beans, and lentils are also good sources of calcium. Thus, consuming this food will enhance your calcium intake (Image: Canva)
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Dairy products: This includes milk, cheese, paneer, and yogurt. All these are excellent sources of calcium. Besides, milk is a good source of vitamin D, which enhances the body's absorption of more calcium. Add these into your diet to make sure you're getting loads of this essential mineral (Image: Canva)
Fish: Sardines are small fish, rich in calcium, and fatty with omega-3. You can grill or put them in cans; add to salads or pasta dishes. Sardines increase the intake of calcium, supporting heart and brain activities (Image: Canva)
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Nuts and seeds: Walnuts, almonds, cashews, sesame seeds, and flaxseeds are foods that contain a considerable amount of calcium. Enjoy them roasted or sprinkled over smoothies, soups, and salads for a delicious dose of this key mineral (Image: Canva)
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Oranges: Oranges have high contents of vitamin C, and they will also provide a decent amount of calcium. Therefore, consuming an orange will not only increase the calcium intake but will boost immunity (Image: Canva)
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Seaweed: Kombu, wakame, and nori are some of the densest seaweeds in calcium. Sprinkle over salads or into a steaming bowl of soup, or add it to sushi rolls for a boost of this important mineral .(Image: Canva)
Tofu: Used in everything from stir-fries to smoothies, calcium sulfate-enhanced tofu is a great plant-based source for calcium (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
