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CALCIUM - IMPORTANCE AND FOODS RICH IN IT

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CALCIUM:- 

It is one of the most important minerals required in right quantities by the human body for;- 
  • normal growth and maintenance of strong teeth and bones, 
  • nerve signaling, 
  • muscle contraction 
  • secretion of certain hormones and enzymes.
  • It also helps in weight loss as per a research. 
"Really exciting research shows that if you get three servings of dairy daily, you are not only preventing osteoporosis, but you're enhancing weight loss," says WebMD Weight Loss Clinic Dietitian Kathleen Zelman, MPH, RD, LD. 
However, the research has only dairy products involved in it. "It seems there is a synergistic relationship between protein and calcium. Eating other calcium-rich foods, like collards, won't do that." 

CALCIUM DEFICIENCY:-

If there is a reduction in the intake of calcium, it leads:- 
  • to numbness in fingers and toes, 
  • muscle cramps, 
  • convulsions, 
  • lethargy, 
  • loss of appetite, 
  • abnormal heart rhythms. 

EXCESS INTAKE OF CALCIUM:-


On the contrary, if we take excess of calcium from the supplements in particular, it leads to:- 
  • kidney stones, 
  • calcification of soft tissue, 
  • increased risk of vascular diseases like stroke and heart attack. 

GOOD SOURCES OF CALCIUM:- 

1. DARK LEAFY GREENS -

  • WATERCRESS - 12%*
  • CURL KALE -14%* 
  • DANDELION GREENS - 10%* 
  • TURNIP GREENS - 10%* 
  • ARUGULA - 6%* 
  • COLLARDS - 5%* 
* DAILY VALUE / CUP, CHOPPED RAW.

2.LOW FAT CHEESE:-

  • MOZZARELLA NON-FAT CHEESE - 95%*
  • LOW FAT SWISS - 27%*
  • REDUCED FAT PARMESAN - 31%*
  • COTTAGE CHEESE 2%*
* - DAILY VALUE / OUNCE

3. LOW FAT MILK AND YOGURT:-

  • NON FAT MILD - 13%*
  • NON FAT YOGURT - 49%*
* - DAILY VALUE / CUP

4. CHINESE CABBAGE:-

  • PAK CHOI, BOK CHOY - 11%*
  • GREEN  CABBAGE - 4%*
  • RED LEAF  CABBAGE - 3%*
* - DAILY VALUE / CUP COOKED

5. FORTIFIED SOY PRODUCTS:-

  • TOFU - 35%*
  • NONFAT SOY MILK - 13%*
  • UNSWEETENED SOY MILK - 13%*
* - DAILY VALUE / HALF CUP

6. OKRA COOKED - 8% DV

7. BROCCOLI - 5% DV

8.GREEN SNAP BEANS - 4 % DV

9. ALMONDS - 26% DV

10. FISH CANNED :-

  • SARDINES, IN OIL WITH BONES - 38% DV
  • PINK SALMON - 8% DV
  • ANCHOVIES - 6% DV
  •  SHRIMP - 4% DV