Calcium is a vital mineral required for the formation of teeth and bones. It is even required by the heart and other muscles to function properly. Many people suffer from calcium deficiency .The symptoms of calcium deficiency (hypocalcaemia) could be:
- Cramping
- Muscle spasms
- Muscle weakness
- Fatigue
- Irritability
- Tingling in hands and face
- Weak and brittle nails
A long term calcium deficiency could lead to dental and bony changes, alterations in the brain and osteoporosis.
What is the recommended daily calcium allowance?
According to the National Institute of Health (NIH), the daily allowance of calcium should be around 1200mg for and adult female and 1000mg for an adult male. Here is a list of food items that can help you increase the calcium levels in the body naturally:
- Milk
One of the best and easily available sources of calcium is milk. One cup of cow’s milk approximately has 300mg of calcium.
- Cheese
Cheese is an excellent source of Calcium. Our body absorbs calcium well from the diary products. Besides this, Cheese is an excellent source of protein also.
- Yoghurt
Yoghurt is another rich source of calcium. Low fat yoghurt is even richer in calcium. It also contains various other minerals as phosphorus and potassium. Yoghurt is a rich source of
Vitamin B2 and B12.
- Nuts
Of all the nuts, almonds are the richest source of calcium. Nuts are rich in fibre as well. So include a handful of nuts in your diet every day.
- Green leafy vegetables
Spinach, kale is rich in calcium. Turnip is another rich source of calcium.
- Sardines and salmons
These are loaded with rich amount of calcium. These fish are a rich source of protein and omega 3 as well.
- Fortified drinks
If you are not a great fan of dairy, then fortified drinks can be taken to make up for the calcium intake.
