WHAT IS CALCIUM?
Calcium is very important mineral in human metabolism,making upto 1-2% of adult human body rate.Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, your muscles contract, and regulate the heart's rhythm, among other things.
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SOURCES OF CALCIUM
Food is best souce of calcium as compared to supplements.our body is able to absorb more calcium from food.There are several reasons why your calcium intake should primarily come from the food that you eat rather than from supplements.
- Firstly our body is more capable of absorbing calcium from rather than supplements.Infact,studies shows that people who take calcium in their food intake more calcium as compared to those who take calcium from supplements.Also,natural sources are always better than artificial ones.
- Inspite of the better absorption rates, calcium from food often comes with other beneficial nutrients that help calcium do its job.Further, using high-dose calcium supplements may increase your risk of kidney stones and heart disease. Doctors advise that we should get as much of our daily calcium needs from food as possible and use only low-dose supplements to make up any shortfall.
DAIRY V/S NON-DAIRY FOOD SOURCES OF CALCIUM
Contrary to popular belief that dairy products provide most of the calcium to our body,there are also wide variety of other food.
In order to get 1,000 milligrams per day (the Dietary Reference Intake, or DRI for women and men 19-50 years of age), you don't need cow's milk, yogurt, cheese or butter. Consider some of the following examples:
- Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
- Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
- Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
- Other foods: More good sources of calcium include salmon, sablefish (black cod), tofu, oranges, almonds, sesame seeds, blackstrap molasses (black treacle), and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.
| World's Healthiest Foods ranked as quality sources of calcium | ||||||
|---|---|---|---|---|---|---|
| Food | Serving Size | Cals | Amount (mg) | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
| Tofu | 4 oz | 164.4 | 774.51 | 77 | 8.5 | excellent |
| Collard Greens | 1 cup | 62.7 | 267.90 | 27 | 7.7 | excellent |
| Spinach | 1 cup | 41.4 | 244.80 | 24 | 10.6 | excellent |
| Turnip Greens | 1 cup | 28.8 | 197.28 | 20 | 12.3 | excellent |
| Mustard Greens | 1 cup | 36.4 | 165.20 | 17 | 8.2 | excellent |
| Beet Greens | 1 cup | 38.9 | 164.16 | 16 | 7.6 | excellent |
| Bok Choy | 1 cup | 20.4 | 158.10 | 16 | 14.0 | excellent |
| Yogurt | 1 cup | 149.4 | 296.45 | 30 | 3.6 | very good |
| Swiss Chard | 1 cup | 35.0 | 101.50 | 10 | 5.2 | very good |
| Kale | 1 cup | 36.4 | 93.60 | 9 | 4.6 | very good |
| Cinnamon | 2 tsp | 12.8 | 52.10 | 5 | 7.3 | very good |
| Sesame Seeds | 0.25 cup | 206.3 | 351.00 | 35 | 3.1 | good |
| Sardines | 3.20 oz | 188.7 | 346.54 | 35 | 3.3 | good |
| Cheese | 1 oz | 114.2 | 204.40 | 20 | 3.2 | good |
| Cow's milk | 4 oz | 74.4 | 137.86 | 14 | 3.3 | good |
| Cabbage | 1 cup | 43.5 | 63.00 | 6 | 2.6 | good |
| Broccoli | 1 cup | 54.6 | 62.40 | 6 | 2.1 | good |
| Brussels Sprouts | 1 cup | 56.2 | 56.16 | 6 | 1.8 | good |
| Green Beans | 1 cup | 43.8 | 55.00 | 6 | 2.3 | good |
| Oranges | 1 medium | 61.6 | 52.40 | 5 | 1.5 | good |
| Summer Squash | 1 cup | 36.0 | 48.60 | 5 | 2.4 | good |
| Fennel | 1 cup | 27.0 | 42.63 | 4 | 2.8 | good |
| Parsley | 0.50 cup | 10.9 | 41.95 | 4 | 6.9 | good |
| Asparagus | 1 cup | 39.6 | 41.40 | 4 | 1.9 | good |
| Celery | 1 cup | 16.2 | 40.40 | 4 | 4.5 | good |
| Cumin | 2 tsp | 15.8 | 39.10 | 4 | 4.5 | good |
| Basil | 0.50 cup | 4.9 | 37.52 | 4 | 13.8 | good |
| Garlic | 6 cloves | 26.8 | 32.58 | 3 | 2.2 | good |
| Oregano | 2 tsp | 5.3 | 31.94 | 3 | 10.8 | good |
| Leeks | 1 cup | 32.2 | 31.20 | 3 | 1.7 | good |
| Romaine Lettuce | 2 cups | 16.0 | 31.02 | 3 | 3.5 | good |
| Cloves | 2 tsp | 11.5 | 26.54 | 3 | 4.2 | good |
| Black Pepper | 2 tsp | 14.6 | 25.69 | 3 | 3.2 | good |
OSTOCALCIUM TABLETS:
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| OSTOCALCIUM TABLETS |
- Composition: Elemental Calcium (400 IU), Vitamin D3 (125 mg)
- Dosage: Elder: Take 1 tablet twice a day with a large glass of water after or during a meal.For children (>6 years): 1 tablet a day.
