Nutrition Tips For Strong Bones: On hearing the name of calcium, the first thing that comes to mind is milk, curd and cheese. But if you do not drink milk or consume less dairy products for some reason, will there be calcium deficiency in the body? no way. There are many food items which can help in fulfilling the requirement of calcium. The special thing is that calcium is not only necessary for bones and teeth, but it also plays a role in important physical processes like muscle activity, normal heart rate and blood clotting. Now the question is, why is calcium important? Apart from milk, what are the things that can fulfill it? Dietitian Khushboo Sharma of Diet for Delight Clinic Noida is telling about this-
Necessary for strengthening bones and teeth
A large part of the calcium present in the body is found in bones and teeth. Along with maintaining the structure and strength of bones, it also plays an important role in their normal development. This need is especially important during the development of children and adolescents. Getting enough calcium helps maintain bone health even as we age.
Calcium is not just for bones
Calcium is involved in many important processes of the body. It helps in normal contraction and functioning of muscles. Apart from this, calcium also plays a role in normal heartbeat and the process of blood clotting. Therefore, it is not right to consider it as just a mineral of bones.
If you don’t drink milk then you will get calcium from these things
Milk and dairy products are good sources of calcium, but there are many other options available. Soybean and soya based foods, sesame seeds, almonds, some pulses, green leafy vegetables and other calcium rich foods can be included in the diet. Some foods are naturally high in calcium, while some foods are fortified with calcium.
Therefore, it is possible for those who do not drink milk to fulfill their calcium needs through a balanced diet. However, instead of relying on one food item, it is better to include different nutritious items in the diet.
Don’t forget Vitamin D too
Along with consuming calcium, it is also important to have adequate levels of Vitamin D in the body, because Vitamin D helps in the absorption of calcium from the intestines. Therefore, along with calcium-rich food, attention should also be paid to adequate Vitamin-D, regular physical activity and a balanced lifestyle.
How much calcium do you need daily?
The daily requirement of calcium is not the same for every person. It depends on factors like age, gender and stage of life. The general requirement for adults is around 1,000 mg per day, although the requirement may be higher in some ages and circumstances.