- How much calcium is necessary for our body?
- What mistakes can lead to a calcium deficiency?
- And how can we determine if our body lacks calcium?
we will answer all these questions in detail and discuss five amazing calcium-rich foods. These foods contain even more calcium than milk and are easily accessible. The best part is that they are vegetarian-friendly, so anyone can include them in their diet.
Importance of Calcium
We all know that calcium is crucial for our bones, but it is also essential for our teeth, heart muscles, and nerves. When our body lacks calcium, it can have various effects on five major organs. About 99% of the calcium in our body is found in our bones and teeth, while the remaining 1% is utilized by the heart, nerves, and muscles.
When there is a calcium deficiency in our body, it starts to draw calcium from our bones, leading to lower back pain, a cracking sound even with a slight impact, and an increased risk of fractures. Dental problems may also arise due to calcium deficiency, causing discomfort and requiring attention.
In addition, symptoms such as fatigue, muscle pain, white spots on nails or face, brittle nails, sleep disturbances, and even increased chances of developing arthritis and psoriasis have been associated with long-term calcium deficiency according to certain studies.
Causes of Calcium Deficiency
Now let’s address a question: despite consuming calcium-rich foods daily, why do we still experience calcium deficiency? What could be the reason behind it?
The first possibility is that you may be lacking in foods that are rich in calcium.
Alternatively, even if you consume calcium-rich foods, your body may not be able to absorb calcium properly. This could be due to either digestive issues or certain medications that hinder the absorption of calcium in your body.
Another factor could be excessive consumption of sweets, or the excessive use of smoking, alcohol, tea, or coffee, which can also hinder the absorption of calcium in your body.
When people experience calcium deficiency, they often focus on milk as the primary solution. However, nowadays it’s not easy for everyone to find good quality milk. Moreover, if you experience acidity or have to use the restroom immediately after consuming milk, it indicates that your body is unable to absorb calcium properly. It could also mean that you have difficulty digesting milk. In such cases, you can incorporate these 5 foods to fulfill the calcium deficiency in your body.
1. Chuna (Calcium Rich Food)
Chuna is a fantastic and easy ingredient that can help fulfill the calcium deficiency in your body. You can buy it from any betel leaf shop in a small packet.
Using it is very simple. Just take a pinch of chuna, but be careful not to take too much. Mix it with a little yogurt and consume it. The reason for using yogurt is that it is already a calcium-rich food. By adding chuna to yogurt and eating it, you can benefit from its calcium content. According to Ayurveda, if you consume chuna equivalent to the size of a wheat grain in yogurt for 15 to 20 days, it can help fulfill your calcium deficiency.
Alternatively, if you don’t want to consume it with yogurt, you can mix chuna with any other food and eat it. However, consuming it with yogurt is more beneficial. Avoid consuming chuna with water because it won’t be as effective. If someone takes calcium supplements with water, it increases the chances of developing kidney stones.
2. Safed Til (Calcium Rich Food)
Friends, did you know that 100 ml of milk contains 125 milligrams of calcium, while 100 grams of white sesame seeds (til) contain 975 milligrams of calcium? It’s easy to see how much more calcium can be obtained from til compared to milk.
Another great thing about til is that it also contains a good amount of magnesium, which enhances the absorption of calcium. During summers, it’s advisable not to consume til in excess. Instead, you can roast them and keep them handy. Have a spoonful of roasted til with milk, or grind a spoonful of it and consume it with a pinch of sugar.
You can also mix til in dalia (porridge) or vegetables. You can even make til laddoos and consume them in moderation. During winters, you can make til laddoos or gur (jaggery) chikki and enjoy them.
Ayurveda suggests that if you massage your body with til oil and sit in the sun for a while, it helps fulfill the deficiency of both calcium and vitamin D.
3. Daal – Pulses (Calcium Rich Food)
Kulthi dal (horse gram dal), rajma (kidney beans), and kala chana (black chickpeas) are excellent sources of calcium. In 100 grams of kulthi dal, you can find 300 milligrams of calcium, while 100 grams of rajma contains 270 milligrams of calcium. kala chana (black chickpeas) also contains 220 milligrams of calcium per 100 grams.
You can include these three pulses in your diet on a rotational basis, having each one once a week. These three options will significantly help fulfill the calcium deficiency in your body.
4. Rajgira (Calcium Rich Food)
Rajgira is a vegetarian food that is known as a complete source of protein. It contains all 9 essential amino acids. Additionally, it provides 340 milligrams of calcium per 100 grams.
You can use it as a substitute for wheat flour or rice. You can make rotis (flatbread) with it or include it in dishes like rice. It can also be consumed as dalia (porridge).
In addition to rajgira, there are some green leafy vegetables that are also rich in calcium, such as spinach, fenugreek, colocasia leaves, and cabbage. Including these in your diet is beneficial for meeting your calcium requirements.
5. Ragi (Calcium Rich Food)
Ragi is quite helpful in lowering blood sugar levels, making it beneficial for diabetic individuals. It is also a good source of calcium, providing 300 milligrams of calcium per 100 grams. You can consume ragi in various forms. You can make dosas, idlis, rotis, porridge, or even ragi malt.
If you have any issues with milk or struggle to find good quality milk, incorporating these options into your diet will ensure you don’t experience a calcium deficiency in your body. Gradually, you will also notice a reduction in related symptoms.