As soon as we learn that there is a calcium deficit in the body among women, the first thing that comes to our mind is milk as the richest source of calcium. But there are a few women who are allergic to milk and cannot stand milk. So how do they get the needed calcium requirement then?
So, if not milk or other dairy products, then there are a few other extremely good sources of calcium for women which are equally good as milk. These help in providing the required calcium supplement for those who are intolerant to lactose.
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Calcium, one of the richest sources of minerals is highly important for a female during adolescence for the development of bones. As it is during this time the bone density is built up. Also as they turn mature calcium is equally important as this helps in preventing the breakage of bones and prevents them from being victims of osteoporosis.
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There are a lot of calcium supplement tablets and capsules which are readily available over the counters. But how safe they are is the common dilemma which most of us might have.
There is nothing that beats naturally available food supplements to build up the calcium level required by the body. Here is a list of 12 calcium-enriched foods. Take a look.
1. Sesame Seeds:
Sesame seeds are one of the best sources of calcium. These are also rich in other nutrients like vitamins, zinc and magnesium. Including one tablespoon of sesame seeds to the daily diet would help make up for one glass of milk.
2. White Beans:
White beans are not just rich in calcium, but these are one of the most important legumes which contain other nutrients like folic acid, vitamins and fibres.
Not just vitamin C, but oranges are rich in calcium as well. These can be consumed in the form of juice or also as a whole fruit.
Among all the nuts, almonds are one of the richest sources of calcium. These help to provide the body with the needed calcium.
Flaxseed is yet another important source of calcium. One tablespoon of flaxseed contains about 30 milligram of calcium. You could either sprinkle flaxseed in your food or mix it with your morning juice.
Garlic is an excellent source of nutrients like calcium, vitamins and is also an important antioxidant. Adding garlic to your daily food helps in building up the calcium level in the body.
Those of you who are non-vegetarian and allergic to milk, can try out salmon. It is a rich source of calcium as well as vitamin B12.
8. Peppermint Leaves:
Apart from being a rich anti-oxidant, peppermint leaves are a rich source of calcium and other nutrients like vitamins, iron and potassium as well. One could add these in the food or consume in the form of juices.
9. Mustard Greens:
Several studies have found that mustard greens are an excellent source of calcium. It is good for developing bone health. Also, it is filled with other nutrients like vitamins, fibres and are also rich in antioxidants.
Apart from being a rich source of fibre, oatmeal is known for its rich content of calcium as well as vitamins. Oatmeal forms the best breakfast as it is loaded with all these nutrients for a perfect start to the day.
One of the best foods for bone health is broccoli. It contains amazing amounts of calcium and vitamins, especially vitamin K, which are essential for strengthening the bones and preventing osteoporosis.
Adding raw spinach to your daily food, in the form of salad or sandwiches, not just helps you in gaining the calcium supplement but it also adds vitamins, potassium and fibres to your diet.