Top 15 Calcium-Rich Foods

Introduction

To all the 90’s kids out there do you remember the dog-shaped bottles with calcium tablets in them? It was called “Calcium Sandoz” and had treats for your bones and joints. Well, we don’t get the same cute puppy-shaped bottles anymore but we do have calcium-rich food which is equally beneficial. But before we dive into that, let us understand why is calcium essential for our body.

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What role does Calcium play in our body?

Apart from teeth and bone health, Calcium is an essential mineral that plays a lead role in various bodily functions. Let us discuss in detail:

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To make those bones strong

As we all know calcium is a primary component of bones and teeth, providing strength and structure. That does explain the clever marketing tactic of putting the calcium supplements in a dog-shaped bottle. Calcium provides structural integrity and strength to bones. It combines with phosphate to form hydroxyapatite crystals, which make contributions to the hardness and rigidity of bones. Adequate calcium consumption is important for correct bone mineralization. Osteoblasts require calcium to deposit minerals onto the collagen matrix at some stage in bone formation, making sure most excellent bone density and strength. 

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Helps in contracting your muscles 

When a nerve sign reaches a muscle, it triggers the release of a neurotransmitter called acetylcholine. This neurotransmitter binds to receptors on the muscle-flexibility membrane, initiating a chain of events. The binding of acetylcholine stimulates the release of calcium ions from specialised storage inside the muscle flexibility referred to as the sarcoplasmic reticulum. 

Calcium ions flood into the muscle’s cellular cytoplasm (sarcoplasm). Calcium ions bind to a protein called troponin, which is part of the skinny filaments within muscle fibres. The binding of calcium to troponin reasons a conformational exchange, which actions some other proteins referred to as tropomyosin far away from the active sites on the actin filaments. 

With the active sites uncovered, myosin heads (proteins within thick filaments) can bind to actin, forming pass-bridges. The myosin heads go through a chain of movements, pulling the actin filaments towards the centre of the sarcomere. This repeated cycle of cross-bridge formation and detachment ends in muscle contraction.

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Aids to relax your muscles 

After muscle contraction, rest takes place whilst the calcium ions are actively pumped lower back into the sarcoplasmic reticulum, decreasing their awareness within the sarcoplasm. As calcium degrees decrease, the calcium ions dissociate from troponin, permitting the troponin-tropomyosin complicated to block the energetic sites on the actin filaments once more. Without the presence of calcium, the myosin heads can now not bind to actin, and the muscle cannot stretch or return to their original state.

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Sending out nerve signals

Calcium is involved in the conversation of nerve indicators in the course of the body. It plays an important function in nerve impulse transmission, which stimulates various bodily functions and communique between various systems. 

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Promotes blood clotting 

Calcium ions are essential for the conversion of a protein referred to as prothrombin into its lively shape, thrombin. Thrombin then acts as an enzyme to transform soluble fibrinogen into insoluble fibrin strands, which form a mesh-like shape. This fibrin mesh, along with platelets, makes the clot. This assists in preventing immoderate bleeding and promotes wound healing.

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Assists in teeth development and preventing decay

Calcium is vital at some stage in the development and formation of teeth. It is a key mineral required for the mineralization and hardening of tooth structures, such as tooth, dentin, and cementum. Enamel, the outer shielding layer of teeth, consists especially of hydroxyapatite crystals, which might be composed of calcium and phosphate. Sufficient calcium intake is crucial for the proper improvement and mineralization of teeth. Calcium ions, at the side of phosphate and fluoride, play a role in the re-mineralization procedure. When enamel is exposed to acid from bacteria or acidic food and drinks, calcium and different minerals assist restore and support weakened regions of enamel.

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Top 15 Calcium-rich food

Here are the top 15 calcium-rich food: 

Milk: Milk is one of the quality and most broadly available resources of calcium. One cup (237 mL) of cow’s milk has 306–325 mg, relying on whether it is whole or non-fat milk. The calcium in dairy is likewise absorbed thoroughly. Additionally, milk is a good source of protein, diet A, and vitamin D. Goat’s milk is another great source of calcium, supplying 327 mg according to the cup (237 mL). 

Yogurt: Yogurt is another top-notch source of calcium, offering about 250 mg in step with a cup (237 mL). Yogurt is likewise a great source of protein, probiotics, and vitamin B12. 

Cheese: Cheese is a good supply of calcium, providing approximately 150–200 mg according to ounce (28 g). Hard cheeses, which include cheddar and parmesan, are higher in calcium than gentle cheeses, together with brie and mozzarella. 

Tofu: Tofu is a great supply of calcium for those who comply with a vegan or vegetarian weight-loss diet. One block of tofu (14 ounces) incorporates approximately 800 mg of calcium. 

Salmon: Salmon is a good source of calcium and nutrition D. One serving of salmon (3 oz) affords about 180 mg of calcium. Salmon is likewise an amazing supply of protein and omega-3 fatty acids. 

Broccoli: Broccoli is a great source of calcium, providing about 50 mg consistent with a cup (100 g). Broccoli is likewise a great source of fibre, vitamin C, and potassium. 

Kale: Kale is another precise source of calcium, supplying about a hundred mg per cup (100 g). Kale is likewise a great source of fibre, vitamin C, and vitamin K. 

Collard greens: Collard veggies are a very good supply of calcium, supplying approximately one hundred seventy mg in line with a cup (100 g). Collard vegetables also are a great supply of fibre, vitamin C, and vitamin K. 

Fortified orange juice: Fortified orange juice is a great supply of calcium, offering approximately three hundred mg consistent with a cup (240 mL). Fortified orange juice is also an amazing source of nutrition and Calcium. 

Fortified cereal: Fortified cereal is a great source of calcium, presenting about 100–200 mg per serving. Fortified cereal is also a good source of fibre and different nutrients. 

Nuts: Some nuts, which include almonds and sesame seeds, are a great supply of calcium. A one-ounce serving of almonds presents about 75 mg of calcium. 

Seeds: Some seeds, together with chia seeds and quinoa, are a very good source of calcium. An ounce serving of chia seeds provides about 180 mg of calcium. 

Beans: Some beans, consisting of black beans and kidney beans, are a terrific source of calcium. A one-cup serving of black beans gives approximately 100 mg of calcium. 

Lentils: Lentils are a good supply of calcium, supplying about ninety mg in step with a cup (240 mL). Edamame. Edamame is a superb supply of calcium, providing about one hundred mg according to the cup (155 g).