Calcium Rich Indian Food That Must Be Consumed To Increase Bone Strength

Calcium is a necessary nutrient for many human body functions, including bone health. Blood clotting and heart rate regulation are all affected by calcium, as can muscle contractions, nerve function, and blood clotting itself. Getting enough calcium each day is essential for bone health and general well-being.

There are many ways to ensure that you get enough calcium and vitamin D in your diet regardless of whether you have a deficiency. Eating certain calcium-rich foods, fortified foods and taking calcium and vitamin D supplements are great ways to make bones stay healthy.

Let’s look at some of the most calcium-rich Indian foods to increase bone strength.

How Does Calcium Help to Increase Bone Strength?

It's critical to understand that our bodies do not synthesise calcium, one of the minerals we need enough quantity. That's why incorporating it into our daily diet is so important. Most of your bones are calcium, an essential mineral for bone health. Calcium consumption is essential to maintain bone density because old bone cells are continually degraded and replaced by new ones every day.

Your body requires calcium, which is stored in your bones, to function correctly. Insufficient calcium intake can make weak, brittle bones more susceptible to fractures and disease, making them more vulnerable to injury. In some cases, rickets or osteomalacia can cause these conditions.

Also, vitamin D is necessary for the body to absorb calcium properly. If you don't obtain enough vitamin D, your body may have difficulty absorbing calcium. Supplements, fortified foods, exposure to the sun, and Vitamin D foods in India can provide vitamin D. If possible, try to spend as little time as possible in the sun without sunscreen (no more than 10 minutes at a time between the end of March and the end of September), but be careful not to get sunburned. Researchers have recommended daily vitamin D intake for all persons over one.

When it comes to vitamin D, your doctor will be able to detect if you're receiving enough from the sun or if you need to take a supplement to obtain it.

Excess calcium intake can be harmful; it is essential to maintain an appropriate calcium intake.

What Is The Recommended Daily Allowance Of Calcium?

As recommended by the ICMR, a person should consume the following quantity of calcium per day-

Age Group	Category of work	RDA of Calcium (mg/d)
Men	Sedentary work	1000
	moderate work
	Heavy work
Women	Sedentary work	1000
	moderate work
	Heavy work
	Pregnant	1000
	Lactating (0-6 m)	1200
	Lactating (6-12 m)
Infant	0-6 months	300
	6-12 months
Children	1-3 year	500
	4-6 year	550
	7-9 year	650
Boys	10-12 year	850
	13-15 year	1000
	15-17 year	1050
Girls	10-12 year	850
	13-15 year	1000
	15-17 year	1050

 

How To Increase The Calcium Levels In The Body To Strengthen Bone?

Deficiency or not, there are numerous ways to maintain enough calcium intake. Consuming certain foods that are rich in calcium, eating foods that have been fortified with calcium, and taking dietary supplements containing calcium and vitamin D are all excellent options to maintain healthy bones.

You can also get calcium from marine collagen powder. Collagen is a protein that contributes to the framework's flexibility, whereas calcium phosphate is a mineral that contributes to the framework's tensile strength and brittleness. When collagen and calcium work together, they make bones strong enough to handle stress and flexible enough to bend. More than 99% of the calcium in the body is in the bones and teeth.

Indian Foods Rich In Calcium To Strengthen Bones

Certain calcium-rich Indian foods can help you meet your daily calcium needs while improving your overall body performance.

The following calcium-rich Indian foods such as-

Dark Green Leafy Vegetables

Some of the best non-dairy sources of calcium, magnesium, and vitamin K for bone health are dark, leafy greens like kale, arugula, watercress, and collard greens. When it comes to Indian cuisine, there is no better source of calcium than leafy greens. Salads, curries, and soups all benefit from their inclusion.

Spinach is commonly included in this group, but it contains oxalic acid, preventing the body from absorbing its calcium. A cup of cooked spinach provides a good amount of calcium.

Broccoli is a good source of calcium, vitamin C, fibre, and cancer-fighting nutrients, making it an excellent food for bone health.

Milk

Mom was right to advise milk consumption! Dairy products, such as milk, are rich in calcium, a mineral found in the body's skeleton, which aids in the development of healthy bones and teeth. You should include milk and milk products like butter and cheese in your diet to get enough calcium. Low-fat milk has 300 mg of calcium per cup, making it a healthy choice for calcium intake.

Some people believe that milk depletes bones of essential nutrients. According to a study, milk consumption during adolescence did not affect the risk of hip fractures in older adults.

Almonds

Almonds have the most calcium per serving of any tree nut. Almonds can give you the extra calcium your bones need to stay strong. They have a calcium content of 260 milligrams per 100 grams. You can consume almonds in salad, roasted, or any other way you like.

Eggs

As a non-vegetarian, you're privileged because you can eat eggs and chicken every day. Poultry is a must-have item for those seeking calcium-rich Indian foods in the supermarket.

Bone health can be improved by eating eggs rich in vitamin D. A boiled egg contains 50 mg of calcium, which is enough to meet your daily calcium requirements. If you prefer egg white omelettes, you'll need to get your vitamin D from another source because it's only found in egg yolks.

Oranges

Oranges are an excellent source of calcium, so be sure to include them in your diet whenever you think of calcium-rich Indian foods. You can eat them, in a smoothie, on a salad, or any other way you like. Orange juice provides an intake of calcium equivalent to 50 mg per half-cup serving.

Soybean

Among the best sources of calcium are soybeans, soymilk, and soy tofu which are also non-dairy food for strong bones and muscle characteristics. These calcium-rich Indian foods will keep you healthier due to their high protein and low-fat content. A cup of cooked soybeans contains 175 milligrams of calcium.

Lady Finger (Bhindi)

Lady finger is the second most popular vegetable in India, after potatoes. It is one of the excellent calcium-rich foods for strong bones and muscles. Cooked lady finger contains 170 mg of calcium per serving. Remember that overcooking ladyfinger destroys the calcium-rich minerals that make it so nutritious.

Seeds of Sesame

Sesame seeds are rich in calcium, making them an excellent food for strong bones and muscles. One tablespoon of sesame seeds has 88 milligrams of calcium. Additionally, consumption of these seeds has been shown to lower cholesterol and blood pressure and the risk of cancer and heart disease.

Salmon

Calcium absorption in the body cannot occur without sufficient vitamin D levels. Vitamin D foods in India are primarily derived from exposure to the sun. However, another excellent method of obtaining vitamin D is consuming oily fish, such as salmon. A 3-ounce serving of salmon contains 447 IU of vitamin D. Canning salmon contains the fish's softer bones that can be eaten, making it an excellent source of calcium.

Calcium also regulates the release of hormones and enzymes. So it's no surprise that calcium is a vital nutrient for human health. Eat these calcium-rich Indian meals to strengthen your bones.