‘Forever’ is such a big word, after all its forever, but in this world of today, is there anything that is forever. Money, fame, emotions, relations, are all kind of transitory, some last longer than others but we come alone, we go alone and nothing stays forever. It’s a grim fact but it’s the truth, however, there is something that is forever, it will be there with you from your mother’s womb till your last breath – don’t be so surprised it’s your body.
So doesn’t it necessitate that we take care of our forever? Progressing on this notion, today we are discussing calcium. The essential nutrient that mostly makes for our bones and teeth, and hence is behind us standing tall, and our toothy grins. However, it is also responsible for some other functions like:
- Helps cells perform critical functions like contraction of the muscle cell, help insulin open cell to glucose, etc.
- Contributes to normal brain functioning
- Important for blood clotting functions
- Helps in stabilizing blood pressure
Now you understand why calcium is so important to us. The standard requirement of calcium stands at 1000 mg daily. But I want you to update that age-old wisdom, according to new researches the number has been said to be between 800 – 1000 mg/day, and you will still be standing tall well after your 50’s.
Now, this gives rise to the question of what should we take for calcium (milk and dairy duh). That has been hammered into our brains. Yet we have many vegan and lactose intolerant friends who too require calcium without offending their bodies. So here is a list of the calcium-rich foods to cater to everybody’s needs:
- Green Vegetables: Not all that is white is calcium, the green vegetables like Kale, Collard, spinach, Broccoli rabe, Bok Choy, pack in heavy bones oops dose of calcium anywhere between 200 to 350 mg per 100g of greens.
- Seeds & Nuts: You know, this festive season my advise is go nuts for nuts. Almonds, brazil nuts, walnuts, sesame seeds, poppy seeds, sunflower seeds, chia seeds are all little powerhouses of essential goody nutrients, including Calcium. For example, you derive 630 mg/ 100g from chia seeds and 260mg/100g of almonds.
- Tofu: Well we are not listing cheese, milk, yogurt, but there is absolutely no way we are giving tofu amiss. Normal tofu will provide about 200mg/100g, however, the tofu made with calcium sulphate can provide a whopping 680mg of calcium.
- Beans: Soybeans, white beans, garbanzo beans, chickpeas all good and healthy sources of calcium and other nutrients (lot depends on how you cook them). A cup will fill you up with almost 100 or so mg of calcium.
- Dried Figs are a good source of fruity calcium, it provides about 96mg/60g. So you won’t even shoot your limits and still get a little sweet surprise.
It may surprise you, but besides the traditional dairy products, there are many sources of calcium. These are just a few good ones.
Always remember if you want a good forever, you have to be BFF’s with your own body, your own personal God-gifted forever.