Calcium is the most abundant mineral in the body, and nearly 99 percent of the body’s calcium is stored in the arrangement of the bones and teeth. The truth is, though, several of us aren’t eating sufficient foods high in calcium. (And hint: It’s not always about dairy.) you can also buy calcium d3 tablets in India.
What Is Calcium? Role of Calcium in the Body
Calcium is a necessary chemical component found within the human body that typically emerges as a soft silver-gray metal. Not only is calcium collected in the bones and teeth of humans and various other animals, but it’s found inside specific layers of the Earth’s crust.
What is the role of calcium in the body?
Bone calcium is utilized as a storage space to release calcium into the bloodstream when it is required. Calcium is required for so much more than bone health, though. Consuming calcium-rich foods makes it reasonable for our bodies to obtain optimal nerve transmission (or “intercellular nerve communication”), blood clotting, hormone discharge, and muscle contraction.
Another unexpected benefit of eating calcium-rich foods? They may assist to control your appetite and potentially facilitate weight loss. It’s believed that calcium foods can improve the sensations of satisfaction after eating, especially when someone is following a low-fat diet or reducing calorie (energy) intake.
Blood calcium is tightly regulated since it plays so numerous critical functions, including supporting your body’s acid/alkaline body and pH. The body borrows calcium from the bones as required. In fact, this happens so frequently that the bones are actually rebuilt about every 10 years. Calcium is also essential for controlling levels of magnesium, phosphorus, and potassium in the blood. Along with calcium foods you can go to buy pre and probiotic capsules.
Top 10 Foods High in Calcium
Most people instantly think of dairy products when they hear calcium, particularly milk. While milk and other dairy products are absolutely good sources of calcium, they aren’t the only options. It might surprise you that numerous different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts, and beans — also give calcium.
How many grams of calcium do you want per day to meet your calcium wants? According to the National Institutes of Health.
Here Are The Confirmed Daily Value For Calcium:
- Birth to 6 months, 200 mg
- Infants age of 7–12 months, 260 mg
- Children age of 1–3 years, 700 mg
- Children age of 4–8 years, 1,000 mg
- Children age of 9–13 years, 1,300 mg
- Teens age of 14–18 years, 1,300 mg
- Adults age of 19–50 years, 1,000 mg
- Adult men age of 51–70 years, 1,000 mg
- Adult women age of 51–70 years, 1,200 mg
- Adults age of 71 years and older, 1,200 mg
- Pregnant and breastfeeding teens, 1,300 mg
- Pregnant and breastfeeding adults, 1,000 mg
Below are the top most foods high in calcium based on calcium content:
- Sardines (canned with bones included) — 1 cup which is 569 milligrams (57 percent DV)
- Yogurt or Kefir — 1 cup which is 488 milligrams (49 percent DV)
- Raw Milk plus (whey protein, made from milk) —
- Kale (raw) — 1 cup which is 90.5 milligrams (9 percent DV)
- 1 cup which is 300 milligrams (30 percent DV)
- Cheese — 1 ounce which is 202 milligrams (20 percent DV)
- Okra (raw) — 1 cup which is 81 milligrams (8 percent DV)
- Bok Choy — 1 cup which is 74 milligrams (7 percent DV)
- Broccoli (raw) — 1 cup which is 42.8 milligrams (4 percent DV)
- Almonds — 1 ounce which is 73.9 milligrams (7 percent DV)
- Watercress — 1 cup which is 41 milligrams (4 percent DV)