Each of us knows that there are a lot of calcium benefits, It plays an important role in the development and growth of bones and teeth strongly, but the fact that it goes beyond that it helps the development of muscles and has an important role in the secretion of enzymes and hormones, which are a vital part of the body.
one of the calcium benefits that it also prevents high blood pressure. Calcium deficiency causes high blood pressure, causes osteoporosis, loss of appetite, and we all know that calcium is found in dairy products, but it is also useful to know It is found within some types of vegetables and fruits, and we have chosen for your preparations today a group of the best Types of fruits containing calcium.
Sources of calcium in food
- Milk: one of the cheapest sources of calcium, and a good source of protein, vitamin D and vitamin A, where one cup of cow’s milk contains 276-352 milligrams, which is equivalent to 27-35% of the body’s daily needs of calcium.
- Yogurt: One cup of 245 grams of plain yogurt contains 30 percent of daily calcium needs, while a cup of low-fat yogurt contains more than 45 percent of daily needs. It is rich in protein, vitamin B12, phosphorus, Potassium, and beneficial bacteria for the digestive system known as Probiotic.
- Cheese: Most types are rich in calcium and protein. For example, 28 grams of Parmesan cheese contains 331 milligrams, an estimated 33 percent of daily calcium requirements.
- Sardines and canned salmon: Sardines and canned salmon contain low levels of toxic mercury. These fish are a rich source of calcium, provided by the soft bones of these fish, which are edible. One pack of sardines weighing 92 grams is supplied with about 35% of the needs Calcium daily, while 85 grams of canned salmon contains 21% of daily calcium needs.
- Seeds: Some types of seeds are rich in calcium, such as sesame seeds, poppies, celery, and chia. They are a good source of protein and healthy fats. A tablespoon of poppy seed contains 15 grams of 126 milligrams of calcium, % Of the daily requirement of calcium, and one tablespoon of sesame seeds contains 9% of daily calcium requirements.
- Dark leafy vegetables: such as cabbage, spinach, and Lambs quarts. One cup of cabbage contains 266 milligrams of calcium, about a quarter of the body’s daily needs.
- Calcium-fortified drinks: A cup of calcium-fortified soy milk contains 30% of the daily needs of calcium, and fortified orange juice can contain 50% of daily calcium needs.
- Almond: is the highest calcium source of all nuts. It is also a source of healthy fats, proteins, magnesium, and vitamin E. It contains about 28 grams of almonds, or about 22 almonds, about 8 percent of daily calcium requirements.
- Dried figs: 28 grams of dried figs contain 5 percent of the body’s daily calcium needs, the highest calcium in comparison with the rest of the dried fruits, and is rich in antioxidants and fiber.
Causes of calcium deficiency
Many people are at risk of calcium deficiency and that shows us calcium benefits on our health, some of the calcium deficiency are as follows:
- Eat low amounts of calcium for a long time, especially in childhood. Take some medications that may reduce calcium absorption.
- Intolerance Some foods rich in calcium. Hormonal changes occur, especially in women.
- Some genetic factors.
- Lack of vitamin D levels, which leads to poor absorption of calcium.
Symptoms of calcium deficiency
- Confusion or amnesia.
- Numbness and tingling in hands, feet, and face.
- Weakness and fragility of nails.
- Easy breaking bones.
What are calcium benefits ?
- Maintaining bone health: The role of calcium in strengthening the bones continues until the age of 20-25 years, and after that age begins to decrease bone density, but calcium continues to maintain bone health and slow loss of density.
- Muscle contraction: Calcium regulates the contraction of muscles, including the heart muscle. When the muscle stimulates the muscle, calcium is released, which helps proteins in the muscles contract, and relaxes the muscles again by pumping calcium out of the muscle.
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