Calcium Rich Foods

Calcium is a chemical element that is essential for living organisms, including humans. It is the most abundant mineral in the body and vital for good health.

We need to consume a certain amount of calcium to build and maintain strong bones and healthy communication between the brain and other parts of the body. Calcium is found naturally in many foods; it is also added to certain products, and supplements are available.

Calcium Rich Foods of cookingmypassion.com

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Functions

Calcium has many functions in the body such as building bones, muscle contraction, nerve function, and blood clotting. Calcium is so fundamental to maintain body functions that the
body will do whatever it needs to maintain calcium blood levels, even taking it from your bones. This is why it is so important to make sure that you are getting enough calcium each day. A little absorption of calcium from bones is normal, but when having to be done in excess causes brittle bones or osteoporosis later in life.

Importance

Getting enough calcium as a child is important for reaching your potential adult height; a lack can cause a stunting of growth. But even now you need to keep getting your calcium in order to reach your peak adult bone mass at age 30 where bones reach their highest mass and density. After this, bones will at best be maintained and over time will lose calcium. The more you have when you reach 30 the better off you will be in old age.
Besides getting your calcium, another way to reach peak adult bone mass is by doing strength
training exercises such as weight lifting; this will
cause bones to grow in thickness to be able to
support the increase in muscle mass.

Daily calcium intake

Male 19-30: 1000mg/day
Female 19-30: 1000mg/day

The body can get calcium from one of two source: food or your bones. In fact almost 99 per cent of the calcium is deposited in our bones and teeth. When food fails to meet your body’s calcium requirements, it borrows it from your bones. If this happens over a period of time then it leads to bone loss. It’s true that meat, chicken and dairy products are a great source of calcium but they aren’t the only source.

Using Yogurt

Yogurt is used in Indian cooking to thicken kurma, a mild, creamy curry, as well as starring as the main ingredient in raita, a yogurt-based dip flavored with cucumber and sometimes mint. Yogurt is also used as a primary ingredient in lassi, a savory blended drink made with yogurt, salt and fruit. A 1-cup serving of whole-milk yogurt has 296 milligrams of calcium, 149 calories and almost 8 grams of total fat. This amount of calcium is about 28 percent of the daily value for healthy adults age 19 to 50.

nungu-lassi

Paneer: Fresh Indian Cheese

Paneer has been a part of cooking in the Indian subcontinent since 6000 B.C. A fresh, kneaded cheese made from cow milk, paneer has a chewy yet firm texture. It takes center stage in a number of Indian dishes, such as paneer with tomato sauce, saag paneer and kadhai paneer. A 3.5-ounce serving of paneer has 208 milligrams of calcium per serving — slightly more than 20 percent of the daily value — with almost 21 grams of fat per serving.

chilly-paneer-gravy

kadai-paneer-masala

paneer-butter-masala-recipe

Almonds

Almonds is top in the high calcium Rich Foods.

Improves Bone Health

Almonds are a fantastic source of many vitamins and minerals, and phosphorus is definitely counted among them! Phosphorus can have a considerable impact on the strength and durability of bones and teeth, while also preventing the onset of age-related conditions like osteoporosis.

wheat-almond-ladoo

dry-fruits-laddoo

Sesame seeds -Boost Bone Health

The impressive levels of essential minerals like zinc, calcium, and phosphorus found in sesame seeds can be a major boost for your bone health. These minerals are integral parts in creating new bone matter, and strengthening/repairing bones that may be weakened by injury or the onset of debilitating bone conditions like osteoporosis.

sesame-ladoo

sweet-ammini-kozhukattai

Source & Images

http://danettemay.com

Organifacts.net

Ndtv.food.com

Medicalnewstoday.com

 

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