Add these 5 calcium-rich foods to your diet to keep your bones strong

New Delhi, 23-Sep-2020

Calcium is one of the important nutrients required by the body to function effectively and efficiently. Apart from the popular fact of it being necessary for the maintenance of bone and teeth health, it is also essential for the proper functioning of the muscles, blood circulation and hormone secretion. It is also necessary for retaining healthy cognitive functions. If the body suffers calcium deficiency, it will compensate for it by taking it from the bones. There is no natural production of calcium in the body, but you can obtain it through food and supplements. The condition of calcium deficiency is called hypocalcemia.

Calcium deficiency can lead to:
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Weak bones
Brittle nails
Muscle spasms
Memory loss
Hallucinations
Confusion
Osteoporosis
Appetite loss
Tingle in feet and fingers
Osteopenia

Calcium-rich foods to improve your bone health are:-
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1. Yogurt: Although regular yogurt has higher calcium content than Greek yogurt, both are equally healthy for the body. Yogurt can help you add extra protein to your diet. It is also beneficial for metabolism, thereby promoting weight management.
2. Almonds: There is a significant amount of calcium present in almonds. It is also rich in protein, vitamin E, potassium, manganese and magnesium. It can help with bone-building as well as manage cholesterol in the body.
3. Leafy greens: Greens such as spinach, collard and kale are extremely healthy and rich in calcium. You can also include these veggies in your diet to make it rich in fibre, vitamins and calorie efficient.
4. Milk: This is the most popular source of calcium. Milk is also rich in vitamin D, vitamin A and protein. Apart from helping with bone health, milk can also help you maintain a healthy weight.
5. Sardines: The bones of sardines are edible. This makes it an excellent source of calcium. Furthermore, this is also a rich source of protein, vitamin B12 and omega-3 fatty acids.