Calcium bounty: 5 rich Foods for ensuring your Strong Bones

By Team Newsable | First Published Sep 5, 2023, 9:13 PM IST

Calcium helps blood vessels contract and relax, so it's needed to maintain healthy blood pressure. Recent studies show that to get this benefit, you need to gain calcium from food rather than supplements.

Taking care of your overall health is crucial, and one way to do that is by consuming foods that are rich in calcium. Calcium is important for the proper functioning of your muscles and nerves, as well as regulating your blood pressure and hormone levels. Your body works hard to maintain a steady level of calcium in your bloodstream to support healthy cell communication. If your calcium levels drop, your body may draw from your bones, which is why it's essential to make sure you're getting enough calcium in your diet. Your body maintains a certain calcium level in your blood at all times so that the body cells can work properly. A dip in calcium blood levels will signal your body to borrow calcium from your bones.

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Here are 5 Calcium-rich foods for strong bones:

1. Dairy Products:

Dairy foods like milk, yoghurt, and cheese are among the richest sources of calcium. They also provide protein and vitamin D, which are essential for bone health.

2. Leafy Greens:

Dark leafy greens such as kale, collard greens, and spinach are excellent plant-based sources of calcium. They are also high in vitamin K, which plays a role in bone mineralization.

3. Sardines:

These small fatty fish are not only rich in omega-3 fatty acids but also provide a significant amount of calcium, mainly due to their edible bones.

4. Tofu and Soy Products:

Tofu is a versatile plant-based source of calcium. Many soy-based products like fortified soy milk also contain added calcium, making them suitable alternatives for those avoiding dairy.

5. Nuts and Seeds:

Almonds and chia seeds, among others, offer a good amount of calcium. They can be incorporated into your diet through snacks, smoothies, or as toppings for salads and yoghurt.

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