Building strong bones: Advantages of calcium-rich foods

Around 61 million people in India suffer from osteoporosis, 80% of whom are women. Poor lifestyle habits and negligence toward several calcium sources are believed to be the main reasons for this increase. Calcium is not just the main component of bone structure, it also plays a major role in muscle function, heart health, and nerve signalling.

Calcium-rich foods typically include dairy products like milk, cheese, and curd. However, there are many calcium-rich fruits that you can choose from. Let’s dig deeper to understand the advantages of eating calcium-rich foods.

Advantages of eating calcium-rich foods

Adding calcium-rich fruits like kiwi, dates, papaya, oranges, blueberries and pineapple to your daily diet can bring a long list of advantages. Take a look:

Formation of new bones

An adequate quantity of calcium is essential to build new bones and stop bone loss. The process of the bone remodelling continues even into adulthood. However, one should eat a calcium-rich diet that includes calcium-rich fruits, vegetables, legumes, and low-dairy products. This diet boosts bone health and reduces the risk of fracture or osteoporosis.

Help in bone fracture healing

A sufficient intake of calcium is essential for fracture callus mineralisation. Calcium supplements, along with calcium-rich foods, speed the recovery of bone fracture healing. Otherwise, a calcium deficiency may increase the risk of post-traumatic calcium mobilisation.

Improve heart muscle contraction

The importance of calcium-rich fruits goes beyond bone health. Calcium ions are considered beneficial for smooth cardiac muscle contraction. It is essential to avoid the risk of irregular heartbeats and cardiovascular diseases. This also lowers the blood pressure.

Promote blood clotting

Calcium ions are responsible for blood clotting in the human body. They activate many coagulation factors, including Vitamin K or protein. In this way, they stop bleeding from wounds through clot formation. Hence, you should ensure that your intake of calcium-rich food meets the body’s daily requirements.

Crucial for nerve communication

Calcium-rich food is crucial for nerve communication. A high calcium concentration helps nerves understand when they should release the chemical messages to communicate with each other.

Ensure healthy pregnancy

A pregnant woman should consume 1200 mg/day of calcium through various calcium-rich foods. This can encourage a risk-free pregnancy and prevent the risk of congenital deformities in newborn babies.

How much calcium does one need?

Calcium intake requirements vary according to age. Studies suggest that adults should aim for approximately 1000 to 1200 milligrams of calcium daily. For teenagers, the amount can be a little higher, up to approximately 1300 mg. Newborn babies need about 200 mg of Calcium, and as they grow, their requirement for calcium also increases.

Conclusion

Calcium, often associated with growth and keeping bones and teeth strong, plays a crucial role in various bodily functions, including heart muscle health, nerve transmission, and blood clotting. Incorporating calcium-rich fruits into your diet can be vital for fulfilling the required calcium intake and ensuring your overall well-being.