Calcium Rich Food


Calcium and vitamin D plays a very important role in determining the Bones Health (Structure and strength of Bones). Calcium rich food is essential for bone health.
When it comes to bone linked problems the only thing we visualize is lack of calcium or calcium deficiency. Calcium is the important factor in forming bone, but it is not the only one. Calcium requires many other nutrients such as proteins, magnesium as well as vitamin D to build the bone structure.

It is important to include calcium rich food in your diet chart along with vitamin D. Vitamin D deficiency occurs when your body is derived from sunrays. So try to give yourself an early morning sunbath to keep away yourself from vitamin D deficiency.

Bone is created by unique cells in the body. These unique cells build a scaffold with proteins after that calcium and phosphorus create a crystal on the top of this scaffold. The most important nutrient is Vitamin D as it helps to absorb calcium and magnesium; it stimulates the level of calcium necessary in a cell.

Top Calcium Rich Foods list

When we are adolescent and growing (age 0 - 30 years) our body forming new bones more faster than it breaks down the old bone. This allows us to grow up in height, gain muscle as well as increase bone mass. To achieve the utmost bone mass density (around the age of 30), it is essential to get sufficient amounts of calcium protein and Vitamin D at this phase.

After the age of 30, bone remodeling will start; it means our bones will stop growing which occurs all over our adult life. During this period, our old bone is busted or broken down at a faster speed, than new bone is created. That depends upon the amount of work load, which we put on the bones. New bone portions are created as old bone portions are being lost. For production of new bone tissue, we require protein, calcium, magnesium as well as Vitamin D. If our body will not receive these nutrients in sufficient amount, development of new bone tissue will slow down; on the other hand, the body continues to lose the old bone tissue.

So as you know that stronger bone is not the function of calcium only. Healthy bones depend upon several other nutrients. So how will you analyze if you are eating sufficient of calcium, magnesium, vitamin D and protein? The answer is Diet Kundali.

We are presenting here few foods that are rich in calcium which you can refer and add in your diet chart.

Food

Energy
(per 100 gm)

Calcium

kCal

mg

MUTIJELLA, dried

288

7240

BHAGON dried

250

6235

SHRIMP (small, dried)

349

4384

CHINGRI goda, dried

287

3847

CHELA dried

413

3590

CHINGFil small dried

292

3539

FETID CASSIA (dried)

292

3200

RAPE LEAVES (dried)

297

3095

PARSEY dried

312

2231

NISORHA FLOWERS

61

1500

JAGGERY (coconut palm)

340

1638

CRAB small

169

1456

POPPY SEEDS

408

1584

COLOCASIA LEAVES (dried)

277

1546

OMUM

363

1525

GINGELLY SEEDS

563

1450

BOMBAY DUCK, dried

293

1345

SKIMMED MILK, powder (Cow milk)

357

1370

JAGGERY (sago palm)

349

1252

CUMIN SEEDS

356

1080

KHOA

206

990

CURRY LEAVES

108

830

AMARANTH spinosus

43

800