Calcium Rich Food, Health Benefits & Deficiency

Calcium Rich Food, Health Benefits & Deficiency

Nutritional elements play a special role in better health of every person. If there is a deficiency of any nutritional element in the body, then many health problems can be faced. Calcium is also an essential nutrient. Lack of calcium in the body directly affects the bones. Calcium deficiency causes the bones to weaken. In such a situation, it is important to include the appropriate amount of calcium in your diet. In particular, women must include calcium rich food in their diet.

What is calcium?

Like micronutrients like iron and vitamin D, calcium is also an essential mineral found in our body. It is essential for the bones and muscles of the body. At the same time, it also helps the nervous system to function properly.

How much calcium do you need?

Calcium is required by age. At the same time, calcium needs can be different in both men and women. Below we are making a table telling us how much calcium to take per day.

AgeFemaleMalePregnant womanLactating woman
0-6 months200 mg200 mg
7-12 months260 mg260 mg
1-3 year700 mg700 mg
4-8 year1000 mg1000 mg
9-13 year1300 mg1300 mg
14-18 year1300 mg1300 mg1300 mg1300 mg
19-50 year1000 mg1000 mg1000 mg1000 mg
51-70 year1200 mg1000 mg
71 year & above1200 mg1200 mg

What is the role of calcium in your body?

Calcium has an important role in the body. Below are the some points explained regarding role of calcium in our body.

  • Helps in smooth functioning of blood throughout your body.
  • Calcium keeps your teeth and bones strong. Sometimes pain in the knees and joints can be a symptom of calcium deficiency.
  • Calcium also helps to maintain muscle.
  • Reduces many types of risk of pregnancy.
  • Helps the endocrine system (endocrine system) to function properly.
  • Keep hormones and enzymes active.
  • Helps in keeping the weight balanced.

Also read: 5 Nutrient Deficiency In Vegans And Vegetarians

Calcium rich foods

You can find calcium in many foods. For this you should consume them regularly. Below are the list calcium rich foods and there value.

1. Legumes & Lentils

legumes and lentils

Beans and pulses are also named in the source of calcium. Beans and pulses are excellent sources of calcium, protein, iron, zinc, potassium, folate, magnesium and fiber. You can easily find it in the market.

2. Green vegetables

green vegetables for calcium

You will get plenty of calcium in green vegetables. Green vegetables like spinach, peppermint, banana and broccoli contain calcium and iron as well as vitamins, which can prove beneficial for you.

3. Dry fruits

Sources of calcium can also include dry fruits. Dry fruits are very beneficial for health. This is why doctors also recommend their intake. It contains a lot of nutritious elements, in which calcium has an important role.

4. Brassica Vegetables

Brassica Vegetables

These vegetables are rich in calcium. You can include them in your food by adopting different methods.

5. Berries


Who does not like the taste of berries? They are as good in taste as nutritious elements are found in them. Talking of calcium, calcium is also found in plenty in berries.

6. Orange and tangerine


Orange and tangerine are as tasty in taste as they are full of nutritious elements. It contains vitamin-C as well as calcium.

7. Milk

calcium food source milk

Milk is considered a complete diet, as it is full of nutrients. At the same time, there is talk of calcium, then the name of milk comes first . About 276mg of calcium is found in one cup of milk.

8. Seeds

calcium food source seeds

Not only fruits, but some seeds are also found to be rich in calcium. You can also use these seeds in milk or garnish on any dish.

9. Yogurt

calcium food source yogurt

Yogurt’s name is far ahead in calcium rich food. Yogurt contains vitamin-A, vitamin-C, protein, potassium, phosphorus and good fat. 296mg calcium is found in 250g yogurt.

10. Cheese

calcium food source cheese

Along with protein and vitamins, calcium is also found in plenty in cheese . You will be surprised to know that there are more than 100 varieties of cheese in the market.

11. Eggs, meat & seefood

eggs, meat and seefood

Eggs, meats, and seafood contain many nutrients along with calcium, which are necessary for your health.

Calcium supplements

Many people take calcium rich food as well as calcium supplements to prevent calcium deficiency disease. Keep in mind that calcium supplements should always be taken only on the advice of a sport nutritionist or doctor.

  • Calcium citrate: It is a slightly expensive source of calcium.
  • Calcium carbonate: They are available in capsule or tablet form from medical stores.
  • Other sources: Along with multi vitamins, calcium gluconate, calcium lactate, calcium phosphate, calcium acetate, calcium citrate, trickle calcium phosphate and calcium lactogluconate are available.

Side effects of high calcium levels in the body

Although calcium is very important for the body, but sometimes there is an excess of calcium, due to which the following disadvantages may occur:

  • Excess of calcium can cause constipation.
  • It may increase the risk of kidney stone.
  • Excess of calcium may reduce the effect of thyroid medication and certain antibiotics.
  • Some research has also revealed that excess calcium can increase the risk of prostate cancer and heart disease.

The bottom line

We hope that in this article you have come to know the benefits of calcium. If you want to avoid calcium deficiency diseases, then include calcium rich food in your diet. In this article, we have also given you a list of calcium rich food, which will work for you. How did you like this article written on calcium, do let us know in the comment box below.

Leave a Reply