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Calcium is the prime reason behind strong bones and teeth. It is one of the most abundant minerals present in the human body. It is recommended to consume 1000mg of calcium per day to keep your bone and body healthy. However, the human body cannot make calcium of its own. So it is very important to add foods high in calcium to your diet.
What Are The Benefits Of Calcium?
Here are some of the benefits of Calcium:
- Keeps your bone and teeth healthy
- Reduce the risk of heart disease
- Lower the blood pressure
- Reduce the risk of colon cancer
- Reduce the risk of osteoporosis
Deficiency Of Calcium
The amount of calcium can vary according to your age group like older people need more calcium in comparison to adults. The deficiency of calcium in the human body is known as Hypocalcemia. Here are the symptoms which show the deficiency of calcium in your body:
- Cramps in your muscles
- Dry skin
- Memory loss
- Risk of Rickets
- Irregular heartbeat
Foods High In Calcium
Dairy products like milk, cheese, or yogurt are high in calcium. It has approximately 82mg of calcium in it. The human body absorbs calcium from dairy products easily as compared to plants. A dairy product also helps in improving heart health and lowers the risk of metabolic syndromes.
Soybeans are the best source of calcium for vegetarian people. A cup of soybeans has 18.5% calcium in it. The best way to consume calcium from soybeans is to dry roast them. It will maintain calcium and proteins.
There is approximately 250mg in a cup of almonds. It also has fats, fibers, magnesium, and Vitamin E which helps to keep the human body healthy. They also help in improving your memory and prevent bones from getting fractured.
White beans are low-fat food and high in calcium, a cup of white beans has 161mg of calcium in it. They also have high proteins and fibers in them. These beans also prevent you from overeating which helps to maintain body weight.
Figs are high in calcium, vitamins, and minerals. A dry fig (162mg) has more calcium as compared to raw figs (35mg). This is a dry fruit that is chewy, soft, and sweet. They are rich in antioxidants and also help in the digestive system. They also help in improving the diet which maintains weight management.