Seven Calcium-rich Foods That Can Help Prevent Osteoporosis

Did you know that the food you consume can have an impact on your bones? Calcium is not only main mineral for the health of your bones and muscles but also for your circulatory and nervous systems. The bones serve as a storage reserve of calcium, and body keeps blood levels of calcium within a narrow range. If you’re not getting enough calcium from the diet, your body draws it from your bones to sustain other vital functions for survival. Hence, if your dietary intake doesn’t make up for what is lost, it will make your bones less dense and more prone to breaking. You'll be able to make better eating choices every day if you know what foods are high in calcium, vitamin D, and other minerals that are vital for the health of your bones and body in general. One must also understand that dairy is not the only source of calcium. Calcium is also naturally present in an array of plant foods like, grains and legumes to fruits, vegetables, nuts, and seeds. Let’s discuss them in detail.

What is Osteoporosis?

Osteoporosis is a degenerative bone disease that causes bones to weaken and gradually lose their minerals and mass. The name is quite descriptive of the nature of the disease, “osteo” refers to bone, while “porosis” indicate porous bones.

Osteoporosis is significantly more prevalent in women than in men, especially following menopause. It greatly raises the possibility of bone fractures, which can seriously impair one's quality of life. Exercise and ensuring you get adequate calcium and vitamin D in your diet are usually all you’ll need to prevent osteoporosis.

Minerals for Your Bones to Prevent Osteoporosis

The two important minerals for your bones to prevent osteoporosis are calcium and vitamin D:

1)      Calcium: Our body requires calcium to maintain healthy bones, which are constantly being remolded. The suggested calcium intake is 1200-1500 mg per day for adults and children older than 4. Hence, it is essential to consume the recommended daily allowance of calcium if you have osteoporosis. A low calcium level can lead to osteoporosis or an increased risk of bone fractures. If you don't get enough calcium from what you eat or supplements, your bones may deteriorate over time as a result of your body taking calcium from them.

2)      Vitamin D: Vitamin D is crucial for developing and maintaining of strong and healthy bones in children and adults. It aids in the body's absorption of calcium, and its low levels can also raise the risk of osteoporosis. The recommended vitamin D intake is 400–800 IU/day or 10–20 micrograms, depending on your age. Vitamin D is the most common nutritional deficiency in both children and adults. Osteomalacia or “soft bone disease” is a bone disorder in adults that can result from prolonged deficiency of vitamin D causing bone tenderness, weak bones, and weak muscles. In children, a prolonged deficiency of vitamin D or calcium can leads to rickets, characterized by bone weakening, softening and deformities.

 

Seven Calcium-rich Foods

 

 

Calcium is present in a wide range of plant and animal food sources. A few examples include sardines, nuts, seeds, greens leafy vegetables and dairy products. The important seven sources of calcium are as follows:

 

1)      Dairy products: The highest-absorbing forms of calcium are typically found in foods like milk, cheese, and yoghurt.

2)      Calcium-fortified foods: Foods enriched with calcium include cereals and fruit juices that are often fortified with calcium. Fortified cereals provide as much as 100 mg of calcium per serving.

3)      Canned salmon and sardines: Aside from dairy products, canned fish like salmon and sardines are one of the best dietary sources of calcium. A single can of sardine fish provides 351 mg of calcium, while a salmon can has 180 mg of calcium. Salmon also a source of vitamin D, which aid your body absorb more calcium.

4)      Chia seeds: An ounce (28 gm) of chia seeds provides 178.9 mg of calcium, making it an excellent food for anyone looking to boost their calcium levels. They are simple to include in dishes and snacks, like as smoothies or overnight oats.

5)      Figs: These are a surprising source of calcium, packed with antioxidants and fiber. Dried figs, in particular, provide a concentrated source of calcium, making them both a delicious and nutritious snack. 100-gram serving of dried figs contains about 162 mg of calcium.

6)      Sesame seeds: Adding sesame seeds to salads or breakfast bowls is a terrific way to get 88 mg of calcium per tablespoon.

7)      Green vegetables: Many green vegetables, such as spinach, broccoli, collard greens, bok choy, and kale, are rich in calcium and are very healthful.

 

Hence, calcium is a vital nutrient not only for bone and teeth health but also for blood clotting, muscle, nerve, and heart function. Dairy is one of the top sources of calcium that comes to mind for optimal bone health and to prevent osteoporosis, but other non-dairy calcium sources include seeds and nuts, leafy greens, fortified cereals, and canned sardines. It's crucial to keep in mind that eating a diversified diet will ensure that your body is receiving all the nutrients it requires. You should consult your healthcare provider and ask about a bone density test if you’re over 65 or have a family history of osteoporosis. Your doctor can help you plan your daily diet or add calcium supplements for optimal bone health.

If you have any questions related to calcium deficiency and how to prevent osteoporosis, you can check with our experts at Ask a doctor, 24x7.