We all like it when we are strong and healthy. To maintain strong and healthy bones we need to eat food that is rich in calcium. Calcium is a mineral that is required for the proper functioning of our body. If there is a deficiency of calcium our body extracts it from our bones leaving them weak and brittle. The body also needs Vitamin D to absorb this calcium from food sources. Some other minerals and vitamins that are important for our bones are Phosphorus, Magnesium, Vitamin K, and C. Deficiency of either of the minerals or vitamins makes our bones prone to fractures and diseases.
Some food sources that are rich in Calcium, magnesium, phosphorus, Vitamin C, and K are:
- Dark Leafy Green: Spinach, Kale, Fenugreek, Colocasia leaves are the best non dairy source of calcium. These are also rich in magnesium and vitamin K which are needed by our bones along with calcium and vitamin D.
- Fish: Other than basking in the Sun, eating fish is a great way of getting Vitamin D into our bodies
- Almond Butter: all tree nuts are easily available at grocery shops near our houses. Almonds of all these have the highest amount of Calcium per serving. Almond butter gives the same calcium content plus it has no cholesterol and is lower in fat and high in protein.
- Milk: We all know that milk is one of the richest sources of calcium and that we can get around 30% of our body’s requirement from one cup a day. Some of the packed milks in the stores are also fortified with Vitamin D which makes it double healthy when it comes to making our bones strong.
- Cheese: Simply put cheese is made from milk and milk is a rich source of calcium, hence cheese is a rich source of calcium. Mozzarella cheese is particularly high in calcium as compared to the others. For a healthier option try cheese made from skim milk.
- Yogurt: Again, yogurt is prepared from milk so is high in calcium. The preparation process of yogurt is such that it leaves it with a higher content of calcium than there in the milk.
- Eggs: Good news for egg lovers, eggs contain a good amount of Vitamin D which in turn helps to absorb calcium. All the vitamin D is found in the egg yolk so give a thought next time before you ask for an ’White Only Omelet’.
- Orange Juice: Another breakfast item that is rich in both Vitamin D and calcium.
- Broccoli: Besides Dairy and dark leafy green broccoli is a rich source not just of calcium but it also contains vitamin C, fiber, and cancer fighting nutrients.
- Soy: This magical food can be consumed in several form soya beans, soy-milk, soy-oil, or tofu. All its forms are rich sources of calcium.
A Word From H2F Care
As you age your body will keep needing calcium vitamin D and other nutrients to keep your bones strong and healthy. Keep your plate full of all the healthy food items and keep diseases and fractures at bay.