{"id":859,"date":"2019-12-26T06:16:33","date_gmt":"2019-12-26T00:46:33","guid":{"rendered":"https:\/\/www.truebasics.com\/blog\/?p=859"},"modified":"2023-03-02T11:50:36","modified_gmt":"2023-03-02T11:50:36","slug":"best-ways-to-get-your-daily-calcium","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/","title":{"rendered":"11 Best Ways to Get Your Daily Calcium"},"content":{"rendered":"\n

Calcium is an important mineral for our body. It helps not\nonly in building bones and keeping them healthy but also allows our blood to\nclot, our muscles to bond, and our heart to beat.<\/p>\n\n\n\n

Deficiency of Calcium<\/a> can lead to osteoporosis, weak bones, dental problems, brittle nails, and various other issues.<\/p>\n\n\n\n

The recommended calcium intake ranges from 700 \u2013 1000 mg\/day\nwith higher calcium requirements for children and during pregnancy.<\/p>\n\n\n\n

While a glass of milk is the common answer to calcium\nintake, many fruits, vegetables, nuts and seeds are also good sources of\ncalcium.<\/p>\n\n\n\n

If you\u2019re lactose intolerant or simply don\u2019t get enough\ncalcium from your daily diet, consider adding the below food items to receive\nyour calcium without breaking a bone \u2013<\/p>\n\n\n\n

\n

1. Seeds<\/h2>\n\n\n\n

Although seeds can\u2019t make up your entire diet, they can be\nincluded in salads, made into laddoos, and added in curries regularly.<\/p>\n\n\n\n

Til ka laddoo has been in nursing mothers\u2019 diet in India for\na long time. The key reason being calcium content in the seeds.<\/p>\n\n\n\n

A tablespoon of sesame seeds contains about 90 mg of\ncalcium, which means a quarter cup of natural sesame seeds is as good as a cup\nof milk.<\/p>\n\n\n\n

A handful of sunflower seeds contains about 30 ml of milk’s\nvalue.<\/p>\n\n\n\n

Chia seeds are your best friends if you are vegetarian or vegan. They are not only a good source of calcium but an excellent source of another essential nutrient \u2013 Omega-3 Fatty Acids<\/a>. 100 g of chia seeds contains about 630 mg Calcium.<\/p>\n<\/div><\/div>\n\n\n\n

\n

2. Yogurt\/Curd<\/h2>\n\n\n\n

A simple meal of curd rice is not only good for a leaky gut\nbut provides the required calcium to the body as well. <\/p>\n\n\n\n

Yogurt and curd both are good sources of calcium. <\/p>\n\n\n\n

You don’t need to look for exotic yogurt brands to fulfill\nyour calcium requirement, just half a bowl of home-set Dahi (curd) is good\nenough probiotic to strengthen your gut health and provide calcium. <\/p>\n\n\n\n

 A 100 g serving of\ncurd has approximately 85 mg calcium and 100 g of Yogurt can contain about 100\n\u2013 200 mg calcium.<\/p>\n<\/div><\/div>\n\n\n\n

\n

3. Chickpeas and Black Chana <\/h2>\n\n\n\n

Roasted and ground black chana are good sources of Calcium\nand protein. <\/p>\n\n\n\n

When consumed in boiled form, each average cup provides 80\nmg of calcium. <\/p>\n\n\n\n

One and a half cup of Kabuli chana or Chickpeas contains\nabout 315 mg of calcium.<\/p>\n<\/div><\/div>\n\n\n\n

\n

4. Cauliflower Leaves<\/h2>\n\n\n\n

Cauliflower leaves are considered to be the richest source of calcium among vegetables.<\/p>\n\n\n\n

It is a rich source of Calcium, Vitamin K, and iron.<\/p>\n\n\n\n

A 100 g serving of cauliflower leaves has approximately 600 mg of calcium in it.<\/p>\n<\/div><\/div>\n\n\n\n

\n

5. Almonds<\/h2>\n\n\n\n

Almonds are quickly framing a new tale of \u2018a handful of\nalmonds a day, keeps the doctor away\u2019. <\/p>\n\n\n\n

Almonds are a good source of calcium along with Vitamin E,\nOmega-6 fatty acids, fiber, and protein.<\/p>\n\n\n\n

Starting your day with soaked almonds not only helps with stronger bones but also helps in keeping your skin supple and hair shiny.<\/p>\n\n\n\n

Almonds contain 264 mg calcium per 100 g of serving<\/p>\n<\/div><\/div>\n\n\n\n

\n

6. Fruits<\/h2>\n\n\n\n

Citrus fruits are a great source of vitamin C as well as\ncalcium. In fact, oranges are one of the best sources of calcium. <\/p>\n\n\n\n

Each medium-sized orange contains about 65 mg calcium. <\/p>\n\n\n\n

You can include raspberries, blackcurrants, and blackberries in your diet as well. However, don’t consume them with dairy. The dairy neutralizes the calcium in the berries.<\/p>\n<\/div><\/div>\n\n\n\n

\n

7. Fenugreek Leaves and Seeds<\/h2>\n\n\n\n

You might have heard about fenugreek with its more common\nname \u2013 methi. <\/p>\n\n\n\n

Methi leaves find their presence in Indian curries, dal, rice, paratha, and various snack varieties. <\/p>\n\n\n\n

Primarily used for providing aroma to your food, fenugreek\nleaves are good sources of calcium.<\/p>\n\n\n\n

A serving of 100 g fenugreek leaves contains as much as 150\nmg calcium. <\/p>\n\n\n\n

Methi seeds or methi dana, another household Kitchen\ningredient contain approximately 180 mg of calcium per 100 g serving.<\/p>\n<\/div><\/div>\n\n\n\n

\n

8. Sweet Potatoes<\/h2>\n\n\n\n

Sweet potatoes are a rich source of Vitamin C, E and A and\nare low fat in nature. <\/p>\n\n\n\n

One large sweet potato contains about 70 mg of Calcium<\/p>\n<\/div><\/div>\n\n\n\n

\n

9. Okra or Bhindi<\/h2>\n\n\n\n

Apart from Calcium, Okra or bhindi are a great source of\nprotein, zinc, and fiber.<\/p>\n\n\n\n

A single cup of raw okra contains about 80 mg of calcium<\/p>\n<\/div><\/div>\n\n\n\n

\n

10. Crab, Black\/White Pomfret<\/h2>\n\n\n\n

Crabs are one of the richest sources of calcium. A 100 g serving of crab meat contains about 1600 mg calcium.<\/p>\n\n\n\n

If crabs are not your choice of delicacy, you can replace it\nwith pomfret fish.<\/p>\n\n\n\n

The black variety of pomfret contains more calcium than the\nwhite variety, but both contain at least 200 mg calcium per 100 grams of fish.<\/p>\n<\/div><\/div>\n\n\n\n

\n

11. Figs \u2013 Dried\/ Raw<\/h2>\n\n\n\n

Figs (Anjeer) are a great source of fiber, Vitamin B6 and\nminerals like calcium, potassium, magnesium, etc.<\/p>\n\n\n\n

Although difficult to procure in a typical grocery store,\nraw figs are a richer source of calcium than dried figs. If you can find in\nyour local market, don\u2019t forget to bring a few to your home. <\/p>\n\n\n\n

1 raw fig contains 50 mg of calcium, while 1 dried fig\nprovides approximately 30 mg of calcium.<\/p>\n\n\n\n

8 dried figs can provide up to 250 mg of calcium, almost\nequivalent to a glass of milk\u2019s value.<\/p>\n<\/div><\/div>\n\n\n\n

Concluding Remarks<\/strong><\/p>\n\n\n\n

Calcium is important to maintain the structure of your bones\nand provide them the strength to support your body. While milk is a commonly\nknown source of Calcium, include calcium rich fruits, vegetables, dairy\nproducts to fulfill your daily requirement.<\/p>\n","protected":false},"excerpt":{"rendered":"

Calcium is an important mineral for our body. It helps not only in building bones and keeping them healthy but also allows our blood to clot, our muscles to bond, and our heart to beat. Deficiency of Calcium can lead to osteoporosis, weak bones, dental problems, brittle nails, and various other issues. The recommended calcium […]<\/p>\n","protected":false},"author":1,"featured_media":1381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[30,1,25],"tags":[],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2019\/12\/7-blog-banner-534x350px.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2019\/12\/7-blog-banner-534x350px.jpg","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/859"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=859"}],"version-history":[{"count":1,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/859\/revisions"}],"predecessor-version":[{"id":4805,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/859\/revisions\/4805"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/1381"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}