Calcium is an essential nutrient for strong bones and lifelong bone health. It is an important building block for our body in order to stay strong and healthy. However, amount of calcium you need depends upon various factors. Every one of us can reap great benefits from eating calcium rich foods and getting sufficient amount of Vitamin D and K and Magnesium that help preserve calcium in your body and perform its functions. It seems confusing that how much calcium you should get? Where should you get it? How much quantity of Magnesium, Vitamin D and K is required to restore calcium in our body?

But once you get the basics, it will become simple to add calcium in your diet and get the correct amount you need. But before including calcium in your diet, you should understand the importance of this key nutrient. It is the most abundant mineral found in your body that plays various dynamic roles. It helps build strong teeth and bones and send messages through nervous systems, reduces blood clot formation, keeps your bones strong and healthy as you age and also improves your heart rhythm.

How your body gets Calcium? 

Your body gets the desired amount of Calcium in one of the two ways:

• The most effective way of consuming Calcium is through the super healthy foods you eat.
• The second way of getting Calcium is through the supplements you take.

If you are not consuming enough Calcium from rich foods, then your body will extract it from your bones, where it is preserved. So, it’s essential to add Calcium in our daily diet. Consuming right amount of nutrient is specifically important when you are under the age of 30 and still developing bone mass. Eating calcium rich foods can seriously help you avoid bone loss later in life. 

Explore Good Food Sources of Calcium:

Your body is able to preserve more and more Calcium from healthy foods than it can consume it through supplements.

Dairy Products:

Dairy foods are highly rich in Calcium in a way that they are easily absorbed and digested by your body.

Main sources of dairy products are as follows: 

• Milk
• Yogurt
• Cheese

Non Dairy Food Sources:

Here are some healthy Non Dairy foods that help store greater quantity of calcium in your body.

• Dried beans
• Canned fish
• Broccoli
• Figs
• Turnip Greens
• Mustard Greens
• Kale
• Black Strap Molasses
• Refried Beans
• Bok Choy
• Almonds
• Corn Tortillas

Medium Calcium Foods:

If you eat half cup of the following super foods, you can consume enough quantity of calcium in your diet.

• Cream Soups
• Ice Milk
• Frozen Yogurt
• Ice-cream
• Non-fat or Low-fat Cottage Cheese
• Non-fat Cream Cheese

Increased intake of Calcium for a limited time period has no side effects on our body. Although, consuming higher quantity of calcium for longer time can increase the risk of kidney stones in some cases. Therefore, the most preferred source of calcium is Dairy and Non Dairy foods. So, include dairy products in your everyday diet, consume leafy vegetables, eat more fish and snack upon calcium rich nuts to stay healthy and strong.