Foods rich in calcium | Food rich in calcium (Top 5 food- For Vegans, Ve...

Foods rich in calcium | Food rich in calcium (Top 5 food- For Vegans, Vegetarians)

If you're lactose intolerant, vegan, vegetarian or simply just don't like milk products then here's a list of 5 foods highly rich in calcium.  

•Before go dive in to food rich in calcium

•Just know first few things, which are very important like-

•

•What is daily requirement of calcium ?

• Daily requirement of calcium for 19-50 years age group  is 1000 mg to 1200 mg that is equivalent of three whole glasses of milk..

•700-1000 mg for  kids and about 1300 mg for teenagers and

•250-300 mg for infants.

•Getting this amount from diet, with or without supplements, may be enough to keep your bones healthy.

 its easy to take calcium rich diet but its absorbtion in our body is quite difficult, it needs vit d and other supportive nutrients.

So always prefer that kinds of food.

5 highly calcium-rich food

•1. Sesame seed - Sesame seeds are highly potent and are widely used for medicinal purposes since ancient times.

•1 tablespoon of sesame seeds has 88 mg of calcium.

•Sesame seeds also contain zinc and copper, and both are beneficial to bone health. 

-      It also rich in vitamin E, natural antioxidant, vitamin K, magnesium, iron and vitamin B6.

•According to Bhavaprakash (text of ayurveda): The black sesame seeds are the best, white is of medium quality and rest sesame seeds including red are of inferior quality

-  it is sweet, accompanying with astringent taste  and hot in potency.

•according to Ayurveda It calms vata and kapha and slightly increases pitta.

•It helps to strengthen the bones, muscles and joints as it contains rich amount of calcium, It is good for teeth.

• It is an excellent laxative.

• It has anti ageing and rejuvenating properties.

•It improves overall strength and immunity.

•According to Acharya Charak , no other thing is equivalent to sesame in healing vatic disorders. So its routine intake will surely help in preventing vatic disorders.

•Try toasting them and sprinkling the seeds over a salad or baking them in bread for a nuttier flavor.

•Or Simply take 1 tablespoon of roasted sesame seeds after meal once in a day or if your body type is not pitta body type then take it 1 tsf two times a day.

• because it is hot in potency.

•So that it should be avoided during pregnancy, lactation period, menorrhagia, metrorrhagia (or heavy bleeding). 

•Moringa– Fresh moringa leaves are rich in calcium. Moringa lives contains four times the amount of calcium found in milk.

•30 Grams of Moringa Leaf Powder contains 601 mg calcium.

•Moringa contains many healthful compounds such as, beta-carotene, thiamine, riboflavin, niacin, pyridoxine, folate, ascorbic acid, calcium, potassium and iron.

•Almost all parts of the tree including the seeds, pods and leaves, are eaten or used as ingredients in trditonal herbal medicnes.

•Moringa also supports brain health, reduces inflammation and detoxifies the body through the digestivbe system. It also helps improve liver function.  Moringa also used successfully to treat diabetes also.

• •today, moringa is readily available in various forms, including capsules, extracts, oils, powders and teas. The seeds can also be roasted and eaten like nuts, and the flowers can be used to make tea.

•However, the easiest way to consume moringa is in powder form, made from dried leaves.

•Its  Dose – is 3 to 4 gm with water after breakfast once or twice in a day.

•

•The taste is much milder than the seeds, and dried leaves actually contains higher amounts of nutrients than the fresh versions.

•If you have thyroid problem, diabetes, blood pressure or any liver problem. than you have to be aware of Some of the medications  particularly Used to combat these problems. 

•Because  Moringa has shown to be effective at  lowering blood sugar level and  blood pressure also its leaf may aid the thyroid function.

•So use it undoutedely but frequently check your thyroid profile,blood sugar level and blood pressure.

- Dried figs are also a healthy option.

- 100 g of figs have 162 mg of calcium.

-Or 2 medium size figs have 65 mg of calcium.

, as well as a healthy dose of magnesium and iron.

Figs or anjeer is a densely sweet and an astringent fruit, which is hard to digest and has cooling power.

As per ayurvedic principles it helps in balancing Vata and Pitta Dosha.

It improves digestion, it is natural laxative for preventing constipation and other digestive problems like irritable bowel syndrome.

Because figs are low in calories – it helps in weight loss.

It also prevents hypertention, rich in antioxidant,

Despite being relatively high in sugar, they are also considered to be quite safe to be included in diabetes diet- it is the high fiber content of figs that ensure that all the sugar is not immediately released into the system.

 But don’t take too many figs at a time always eat 1 or 2 figs at a time.

•“How much calcium is in almonds?”

•Well, 100 g of raw almonds (about 75 almonds) provides 264 mg of calcium

- almonds are also good for the health of your bones and teeth. They are rich in calcium, a mineral which works with Vitamin D in the body to build bones and improve strength of teeth.

•Almonds also provide a significant amount of potassium, magnesium, phosphorus, manganese, and copper– all minerals that are essential for supporting healthy bones. 

•almonds provide a generous helping of antioxidants, especially when you consume them with the skin still on. See, almond skins contain a range of flavonoids, while the “meaty part” contains vitamin E.

•You can take almonds raw or toasted as a snack or add them to dishes or as a almond milk.

•How Many Almonds You Should Eat daily ?

•Eat 8-10 soaked almonds in a day.

Don’t eat more than that at a time.

-Regular consumption of almonds can help in boosting immunity.

-100 g of soybeans have 145 mg of calcium.

• - Soya milk, soya beans and tofu are all great sources of calcium.

•Soya milk contains almost 261 mg of calcium and calcium is not all its rich in. It's also got iron magnesium, protein and selenium. 

You can take soybeans in many forms like-

•Soymilk, •Tofu: or
•Whole Soybeans: in  Roasted form.•Consumption of soy products may reduce the risk of osteoporosis in women who have undergone menopause

Daily dose of soybeans

•1 serving or 1 cup of soy milk

•or 1/2 cup of tofu.

•for adult intake of soy protein is 15-25 grams per day

•Limit soy to one serving a day (no more than 30 milligrams .

•Avoid soy supplements made from isolated soy components.

If you are non vegan or non-vegetarian than these are the best option-

•1. milk, - per 100 gm of milk contain 122mg-

•2. yogurt- per 100 - 199mg. dairy products are a great source of calcium.

 3. eggs 56 mg per100 g

4. fish- Salmon, Tuna, Catfish, best thing is that they all are rich in vit d also, which is essential to absorb calcium, so that they all are good option if you are non vegetarian.

Here are some HERB and  mineral preparation IN AYURVEDA THAT HELP RECOVER FROM CALCIUM DEFICIENCY

•Shankh bhasma,
•Kapardi Bhasma,
•Godanti Bhasma •CORAL (PARVAL PISHTI)•AGATE (AKKI PISHTI)•PEARL (MUKTA PISHTI)• EMBLICA OFFICINALIS (AMALAKI)•GILOY (GUDUCHI)•Shatavari, •Ashwagandha Dry ginger powder.

Thanks