How does calcium deficiency or hypocalcemia affect the body?
As a vital mineral, calcium is used by the body to build strong bones and teeth. Many problems can be caused by a decrease in calcium and vitamin D levels in the body, including hypocalcemia. According to the research, certain foods are the major cause of calcium excretion and deficiency.
Furthermore, calcium is essential for the proper functioning of the heart and other muscles. The risk of developing disorders increases when you don’t absorb enough calcium.
A child who does not get enough calcium may not grow as tall as they should. Calcium should be obtained from food, supplements, or vitamins every day.
Hypocalcemia and its complications: what are they?
In order to maintain good muscle and nerve function, strong bones, and healthy teeth, people should consume enough calcium. Calcium levels in adults should range between 4.5 and 5.5 milliequivalents per liter, which are maintained by the parathyroid hormone, intestines, and kidneys.
After the age of 40, many people suffer from calcium deficiency in their bodies, and their blood calcium levels will be lower than normal. Improper diet is the cause of this problem. Additionally to consuming calcium-containing foods, you should avoid consuming foods that destroy calcium reserves in the body.
As well as protecting bone health, calcium prevents cancer and osteoporosis and regulates heart rate and nerve signals. There are other foods that contain even more calcium than dairy products, contrary to the belief of many people. If you do not like the taste of milk or have a reaction to the lactose in it.
Calcium-rich non-dairy foods include:
You can consume calcium-rich foods without consuming milk or other dairy products:
Seeds of sunflower
2% of the body’s calcium requirements are met by one ounce (28 grams) of sunflower seeds. Additionally, sunflower seeds contain copper and vitamin E, which are strong antioxidants.
The ricotta cheese
After cheese production, leftover whey is used to make Italian ricotta cheese. You can use three quarters of a cup of ricotta cheese as a delicious and healthy snack since it contains 380 mg of calcium.
Seeds of chia
Chia seeds contain 631 milligrams of calcium per 100 grams. The calcium content of 3 tablespoons of chia seeds is greater than that of a glass of milk. You can add this seed to yogurt to take advantage of its properties.
Chickpeas contain 350 mg of calcium per cup. You can use chickpeas in soups or eat them with lime to get the most out of their properties.
A half cup of dry, raw oats contains 200 mg of calcium. You can use oats’ properties by cooking them with almond milk.
The stems of rhubarb are edible and have a sour taste. One cup of cooked rhubarb contains 384 mg of calcium.
Beans in green
Green beans provide 27% of your daily vitamin C requirements, 3.5 grams of fiber, and calcium in a glass.
15 small medium carrots provide 4.8% of the daily calcium requirement of the body with 48 mg of calcium. You can strengthen your bones by eating carrots, which are rich in fiber and calcium.
As we explained in the article about broccoli in full moisture, one glass of cooked broccoli contains 62 mg of calcium. Vitamin C, A, and B6 are all found in this calcium-rich green cabbage.
There are 68 mg in one large sweet potato. Calcium, potassium, vitamins A and C can be found in these unpretentious root vegetables.
As much calcium as half a glass of milk is contained in one tablespoon of sesame seeds.
Beans of white color
One cup of white beans contains 161 mg of calcium. In addition to calcium, white beans contain fiber, protein, and potassium that help reduce bloating.
A half cup of kidney beans contains 185 milligrams of calcium, potassium, and folate (folic acid), which helps reduce the risk of heart disease, stroke, and osteoporosis. Chili beans can be used in salads and soups.
Vegetables that have been cooked or fried
A cup of cooked vegetables contains 197-94 mg of calcium. If you want to strengthen your bones, cook kale, turnips, and mustard greens with a handful of herbs and spices.
A cup of steamed broccoli contains 301 mg of calcium. The immune system is also strengthened by broccoli, which is a good source of vitamin C. Include broccoli in your diet.
Three ounces (84 grams) of canned sardines with bones provide 325 mg of calcium, making them one of the best non-dairy calcium sources.
One ounce (28 grams) of almonds contains 76 milligrams of calcium. Nuts are a good source of satiating protein and fiber. Almonds can be eaten alone or added to yogurt or oatmeal as a snack.
Cooked pumpkin contains 84 milligrams of calcium per cup. Roast the pumpkin cubes in the oven with olive oil and barbecue spices, or use it in soup.
Raw shredded cabbage contains 180 milligrams of calcium per cup. Make a salad with chopped cabbage and homemade dressing, or steam it and eat it.
There are 250 mg of calcium in a turnip, which is almost as much as a cup of milk.