Calcium is considered one of the most important elements necessary for the body's health. It is the essential component for bones and teeth, and it contributes to regulating heartbeat, muscle contraction, and nerve functions. Children and women especially need sufficient amounts of calcium to maintain a strong skeletal structure.
And prevent osteoporosis with advancement in age. Proper nutrition rich in calcium is the ideal means to enhance bone health instead of relying only on nutritional supplements. And in the following, we learn about the most important foods that supply the body with natural calcium and support the health of bones and teeth.
Dairy products are a main source of calcium
Milk, yogurt, and cheese are among the foods richest in calcium, easy in absorption. One cup of milk daily can provide approximately one-third of the body's daily need of calcium, especially in children in the growth stage and pregnant women.
Sardines and salmon for strengthening bones
Fatty fish like sardines and salmon contain high amounts of calcium, especially when eaten with the soft bones. These fish also provide vitamin D, which helps in absorbing calcium better inside the body.
Leafy vegetables rich in calcium
Spinach, broccoli, and kale are among the best plant sources of calcium. They are also rich in magnesium and vitamin K, which help in strengthening bones and reducing the risk of osteoporosis with advancement in age.
Legumes and nuts to compensate for calcium deficiency
Chickpeas, white beans, and almonds are foods rich in plant calcium. Almonds also supply the body with vitamin E and protein, making them an ideal choice for strengthening bones and tissues.
Products fortified with calcium
- Plant milk like soy milk or almond milk.
- Breakfast cereals fortified with vitamins and minerals.
- Some juices that contain natural calcium additives.
- These alternatives are suitable for those who suffer from dairy allergies or follow a vegan system.
The importance of calcium in strengthening teeth
The role of calcium is not limited to bones only, but it also helps to strengthen tooth enamel and protect it from decay. It also contributes to maintaining gum health and preventing its inflammations thanks to its role in supporting the tissues supporting the teeth.
Tips for increasing calcium absorption in the body
- Eat foods rich in vitamin D like eggs and salmon.
- Avoid excessive consumption of caffeine and soft drinks.
- Practice sports exercises regularly to support bone health.
- Divide calcium intake throughout the day to improve its absorption.
Signs of calcium deficiency that must be paid attention to
Some people feel muscle cramps or weakness in nails and teeth when calcium is deficient. Symptoms of continuous fatigue or numbness in extremities may also appear, which are signals that require reviewing the doctor to measure the calcium level in the blood.
Article summary
Calcium is an essential element for building bones and teeth and maintaining their health for a lifetime. It can be easily obtained from milk, fish, leafy vegetables, nuts, and fortified products. And to improve its absorption, it is advised to eat foods rich in vitamin D and practice regular physical activity.
And maintaining the appropriate calcium level protects from osteoporosis and weak teeth and enhances physical strength generally, making it an indispensable part of the daily diet.