{"id":859,"date":"2019-12-26T06:16:33","date_gmt":"2019-12-26T00:46:33","guid":{"rendered":"https:\/\/blog.truebasics.com\/?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<p class=\"wp-block-paragraph\">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><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#1_Seeds\" >1. Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#2_YogurtCurd\" >2. Yogurt\/Curd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#3_Chickpeas_and_Black_Chana\" >3. Chickpeas and Black Chana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#4_Cauliflower_Leaves\" >4. Cauliflower Leaves<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#5_Almonds\" >5. Almonds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#6_Fruits\" >6. Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#7_Fenugreek_Leaves_and_Seeds\" >7. Fenugreek Leaves and Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#8_Sweet_Potatoes\" >8. Sweet Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#9_Okra_or_Bhindi\" >9. Okra or Bhindi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#10_Crab_BlackWhite_Pomfret\" >10. Crab, Black\/White Pomfret<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.truebasics.com\/blog\/best-ways-to-get-your-daily-calcium\/#11_Figs_%E2%80%93_Dried_Raw\" >11. Figs \u2013 Dried\/ Raw<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blog.truebasics.com\/symptoms-of-calcium-deficiency\/\" target=\"_blank\" rel=\"noreferrer noopener\">Deficiency of Calcium<\/a> can lead to osteoporosis, weak bones, dental problems, brittle nails, and various other issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Seeds\"><\/span>1. Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">A handful of sunflower seeds contains about 30 ml of milk&#8217;s\nvalue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 <a href=\"https:\/\/www.truebasics.com\/omega?navKey=CL-4990\">Omega-3 Fatty Acids<\/a>. 100 g of chia seeds contains about 630 mg Calcium.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_YogurtCurd\"><\/span>2. Yogurt\/Curd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">Yogurt and curd both are good sources of calcium. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;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<p class=\"wp-block-paragraph\">&nbsp;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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Chickpeas_and_Black_Chana\"><\/span>3. Chickpeas and Black Chana <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Roasted and ground black chana are good sources of Calcium\nand protein. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When consumed in boiled form, each average cup provides 80\nmg of calcium. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One and a half cup of Kabuli chana or Chickpeas contains\nabout 315 mg of calcium.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cauliflower_Leaves\"><\/span>4. Cauliflower Leaves<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cauliflower leaves are considered to be the richest source of calcium among vegetables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is a rich source of Calcium, Vitamin K, and iron.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A 100 g serving of cauliflower leaves has approximately 600 mg of calcium in it.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Almonds\"><\/span>5. Almonds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds are quickly framing a new tale of \u2018a handful of\nalmonds a day, keeps the doctor away\u2019. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Almonds are a good source of calcium along with Vitamin E,\nOmega-6 fatty acids, fiber, and protein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">Almonds contain 264 mg calcium per 100 g of serving<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Fruits\"><\/span>6. Fruits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">Each medium-sized orange contains about 65 mg calcium. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can include raspberries, blackcurrants, and blackberries in your diet as well. However, don&#8217;t consume them with dairy. The dairy neutralizes the calcium in the berries.<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Fenugreek_Leaves_and_Seeds\"><\/span>7. Fenugreek Leaves and Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You might have heard about fenugreek with its more common\nname \u2013 methi. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Methi leaves find their presence in Indian curries, dal, rice, paratha, and various snack varieties. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Primarily used for providing aroma to your food, fenugreek\nleaves are good sources of calcium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A serving of 100 g fenugreek leaves contains as much as 150\nmg calcium. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Sweet_Potatoes\"><\/span>8. Sweet Potatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sweet potatoes are a rich source of Vitamin C, E and A and\nare low fat in nature. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One large sweet potato contains about 70 mg of Calcium<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Okra_or_Bhindi\"><\/span>9. Okra or Bhindi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apart from Calcium, Okra or bhindi are a great source of\nprotein, zinc, and fiber.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A single cup of raw okra contains about 80 mg of calcium<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Crab_BlackWhite_Pomfret\"><\/span>10. Crab, Black\/White Pomfret<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">If crabs are not your choice of delicacy, you can replace it\nwith pomfret fish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Figs_%E2%80%93_Dried_Raw\"><\/span>11. Figs \u2013 Dried\/ Raw<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Figs (Anjeer) are a great source of fiber, Vitamin B6 and\nminerals like calcium, potassium, magnesium, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\">1 raw fig contains 50 mg of calcium, while 1 dried fig\nprovides approximately 30 mg of calcium.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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<p class=\"wp-block-paragraph\" style=\"font-size:24px\"><strong>Concluding Remarks<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_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":"","footnotes":""},"categories":[30,1,25],"tags":[],"class_list":["post-859","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bone-health","category-uncategorized","category-vitamins-minerals","entry"],"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","targetHints":{"allow":["GET"]}}],"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}]}}