Are You Calcium Deficient? Include These Calcium-Rich Foods In Your Diet

Calcium deficiency occurs when calcium levels in the blood are low. Here's everything you need to know about calcium deficiency

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Are You Calcium Deficient? Include These Calcium-Rich Foods In Your Diet

Our body is in a constant need of nutrient-fuelling to ensure it functions well on a regular basis. Nutrients like vitamins help your body to use energy from the food you eat; on the other hand, minerals are chemical elements that help regulate the body's processes. Of all the important nutrients, one of the most important ones is calcium, deficiency of which is known as hypocalcaemia. More than 99 percent of the calcium is said to be stored in our bones and teeth supporting our skeletal structure. The rest of the calcium is utilised for other  important functions like blood vessel contraction and expansion, muscle contraction, and sending messages through the nervous system. Calcium deficiency occurs when the calcium levels in blood are low. Here's everything you need to know about calcium deficiency.

(Also Read: 7 Signs You Are Calcium Deficient: Muscle, Insomnia And More)

Symptoms of calcium deficiency

Some of the signs and symptoms of calcium deficiency may include:

  • Muscle problems
  • Extreme fatigue and lethargy
  • Painful premenstrual syndrome (PMS)
  • Dental problems
  • In severe cases, osteoporosis
  • Depression
  • Skin inflammation
  • Brittle nails

(Also Know: Know The Stark Difference Between Calcium And Vitamin D)

How much calcium do we need on a daily basis?

According to the Harvard Healthy School, women aged 50-years-old and younger require 1000 milligrams (mg) a day; whereas, women over 50 require 1200 milligrams (mg) of calcium per day. Men aged 70-years-old and younger requires 1000 milligrams and men above 70 require 1200 milligrams. It is best to consult your doctor to ensure the amount of calcium your body actually requires to avoid deficiency in the future.

(Also Read: 6 Foods That Contain More Calcium Than A Glass Of Milk)

Foods to include if you have calcium deficiency

 

The safest and easiest way to manage and prevent calcium deficiency is to add more calcium-rich foods in your diet. A few dietary changes can be helpful in keeping you healthy. Here are some essential foods that you need to add to prevent calcium deficiency.

Dairy Products

Dairy Products
MilkSour cream
CheeseCottage cheese (paneer)
Butter (homemade white butter)Yogurt

Fruits

Fruits
OrangesgrapefruitBlackcurrants
Dried apricotsDried figsGuava
DatesPapaya 
KiwiLitchi 
PrunesPineapples 
mulberriesBerries 

Vegetables

Vegetables
SpinachBroccoliCelery
Turnip greensBrussels sproutsBeetroot
KaleCabbageCauliflower
Mustard greensCarrotsZucchini
OkraAsparagusCucumber
Sweet potatoesRadishLettuce

Other Foods

Other foods
OrangesgrapefruitBlackcurrants
Dried apricotsDried figsGuava
DatesPapaya 
KiwiLitchi 
PrunesPineapples 
mulberriesBerries 


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