32 Best Rich Sources Of Calcium, Benefits, RDA, Symptoms & Causes of deficiency

Calcium is a major component of the human body.  It is the most abundant mineral in the human body. Out of all sources of calcium, we know milk as a very common source

 Without calcium, a human cannot stand on his feet. Yes, I mean it!  99% of calcium is present in bones and teeth.

It is also present in fluids in the body in the form of ions. An ion is an atom that carries a small electric charge either positive or negative. Calcium ion also plays an important role in blood clotting.

This mineral is the structural part of a human being.  It is a macromineral required in large quantities. It became essential because we have to outsource this mineral from dietary sources. Our body cannot make calcium on its own. 

Low calcium levels in blood serum are known as hypocalcemia.

Recommended Dietary Allowance

Category	Types of work /Age group	RDA vitamin B6 ( in mg /day )
Man	Sedentary work	1000
	Moderate work	1000
	Heavy work	1000
Women	Sedentary work	1000
	Moderate work	1000
	Heavy work	1000
Lactating mother	0-6 month	1200
	7-12 month	1200
Infants	0-6 month	300
	7-12 month	300
Children	1-3 years	550
	4-6 years	550
	7-9 years	600
Boys / Girls	10- 12 years	850
Boys / Girls	13-15 Years	1000
Boys / Girls	16-18 years	1050

Sources of calcium

Calcium is found in both vegetarian and nonvegetarian sources in abundant quantity. Therefore both vegetarian and nonvegetarians can get benefits of calcium.

Calcium absorption get diminishes as age increased. There fore in old age body get more prone to fractures. To avoid the consequences of calcium deficiency there should be a sufficient amount of calcium included in the daily diet from a young age. Also, we have to remember for good absorptions of calcium Vitamin D, Vitamin C are also important

Gingelly seed (Black)

1664 mg (166 % of daily value)

Gingelly seed (white)

1283mg (128 % of daily value)

Gingelly seed (Brown)

1174 mg (117% of daily value)

Agathi leaves

901 mg (90.1 % of daily value)

Niger seeds (Black)

572 mg (57% of daily value)

Curry leaves

659 mg (65 % of daily value)

Ragi

364 mg (36 % of daily value)

Amaranth Leaves

372 mg (37 % of daily value)

Knol khol leaves

368 mg (36 % of daily value)

Garden cress seed

318 mg (31% of daily value)

Drumstick leaves

314 mg (31 % of daily value)

Linseed

257 mg (25 % of daily value )

Parsley

288 mg (28 % of daily value)

Pumpkin leaves

271 mg (27 % of daily value)

Fenugreek leaves

274 mg (27% of daily value)

Horse gram (Whole)

269 mg (26 % of daily value)

Soybean (Brown)

239 mg (23 % of daily value)

Radish leaves

234 mg (23 % of daily value)

Almond

228 mg (22 % of daily value)

Safflower seed

211 Mg (21 % of daily value)

Garden cress

217 mg (21 % of daily value)

Colocasia leaves

216 mg (21 % of daily value)

Betel leaves (Big)

207 mg (20% of daily value)

Quinoa

198 mg (19.8 % of daily value)

Soybean (white)

195 (19 % of daily value)

Amaranth seeds (Rajgira seed)

162 mg (18 % of daily value)

Sunflower seeds

176 mg (17 % of daily value)

Moth Bean

154 mg (15 % of daily value)

Pistachio seed

135 mg (13 % of daily value)

Rajmah (Brown)

134 mg (13.4 % of daily value)

Milk Buffalo (whole)

121 mg (12 % of daily value )

Wheat Flour (Atta)

31 mg (3 % of daily value)

Benefits of calcium

Bone formation

Calcium is required for development and bone strength.

Calcium and phosphate work in a combination for bone formation. There are two types of cells that work together osteoblast and osteoclasts during bone formation.

The osteoblast is responsible for bone formation while the osteoclast is responsible for demineralization. Calcium along with Vitamin D and Vitamin K Promotes bone health.

Nerve transmission

Calcium plays an important role in the central nervous system. It works in the form of calcium ions. It controls the neurotransmitter release. (1)

Calcium ion in the central nervous system protects the phospholipids and free radical scavenger. It also plays an important role in central nervous system injury (2)

Contractions of muscles

Calcium facilitates muscle contractions by building interaction between protein actin and myosin.

Blood clotting

Clotting of blood is important to avoid severe blood loss after injury. Calcium play important role in blood clotting.

Calcium ion is responsible for platelet activation in the process of blood clotting. These ions are also responsible for the complete activation of several coagulation factors. (5)

Weight management

Studies have shown that calcium may promote weight loss. Calcium from non-fat dairy helps in promoting weight loss.

If calcium supplementation is included in your weight loss program then it will enhance the weight loss faster. (3)

Cholesterol control

Increasing cholesterol levels affect health in a negative way. Lifestyle and dietary modification along with exercise reduces the serum cholesterol level and improves heart health.

Some studies have shown that calcium carbonate aids in the reduction of low-density lipoproteins. so it will help in the management of hypercholesterolemia. (4)

Pregnancy nutrient

Calcium is required in pregnancy for both mother and baby bone health. In case of deficiency of calcium during pregnancy body will extract calcium from the mother\’s body to maintain the baby\’s bone health which lowers down the mother\’s calcium level.

Like folic acid and iron, calcium is also an important prenatal nutrient during pregnancy. It is required to build strong bones, teeth and to develop a healthy heart for a baby.

The integrity of cell membrane

Calcium ion influences the membrane structure and transport of water and several ions across it.

On a cellular level calcium also plays a role as an intracellular messenger to carry out hormonal action.

Symptoms of deficiency

Bone fracture

Muscle cramps

Osteoporosis

Brittle nails

Stunted growth

Rickets

Osteomalacia

Causes of deficiency

Diet deficient in calcium-rich food

Menopause in women

Malabsorption disorder

Excessive alcohol consumption

Excessive tea and coffee consumption

Abdominal surgery

Following fad diets deficient in nutrients

Excessive use of antacids

Smoking

Kidney failure

Deficiency of vitamin D

Low socioeconomic group

Old age

Should I Take Calcium Supplement On My Own ?

It is always better to consult your health care, professional, and Dietitian when it comes to supplementation in the form of pills.

They will check your blood calcium level and suggest to you either required calcium supplementation in the form of pills or not.

Do not treat yourself on your own.