How to Increase Your Calcium Level

Calcium is a very important mineral that we need to stay strong and healthy. It is essential for bone and teeth health. It also helps control muscle and nerve functions, as well as regulates the acid/alkaline balance (called pH) in the blood.

Your body contains more calcium than any other mineral. Almost 99 percent of it is stored in your bones and teeth. The other 1 percent is present in the blood, muscles and other bodily tissues and fluid.

The amount of calcium you need depends on your age and sex. Here’s the recommended dietary allowance based on age:

• 0 to 6 months – 200 mg/day
• 7 to 12 months – 260 mg/day
• 1 to 3 years – 700 mg/day
• 4 to 8 years – 1,000 mg/day
• 9 to 18 years – 1,300 mg/day
• 19 to 50 years – 1,000 mg/day
• 51 to 70 years – 1,000 mg/day (male), 1,200 mg/day (female)
• 71+ years – 1,200 mg/day

A calcium deficiency can lead to thinning and weakening of the bones and osteporosis. Other symptoms of calcium deficiency are muscle spasms, memory loss, depression, numbness and tingling sensations in different body parts like the hands and feet.

 Eat Magnesium-Rich Foods to Increase Your Calcium :-

• • Magnesium is another nutrient required for calcium absorption.
  • The metabolism of both these nutrients is closely related.

• The intestinal absorption and the renal excretion of these two ions are interdependent.
• Without enough magnesium, you can have a calcium deficiency.
• As your body is not good at storing magnesium, it is essential to include magnesium-rich foods in your diet.
• Some of the best sources of magnesium are spinach, Swiss chard, summer squash, turnips, mustard greens, broccoli, sea vegetables, avocados, cucumbers, green beans, whole grains, pumpkin seeds, sesame seeds, almonds and cashews.

 Eat Foods Rich in Vitamin D to Increase Your Calcium :-

• In addition to getting vitamon D through sun exposure, you must also try to eat foods rich in vitamin D.
• Some of the vitamin D-rich foods are fatty fish, fortified milk, fortified cereal, cheese, liver, eggs, butter, margarine, shrimp and oysters. You can also take a vitamin D supplement after consulting your doctor.

 Enjoy Early Morning Sunlight to Increase Your Calcium :-

• • Vitamin D helps the body absorb calcium and regulates calcium in the blood.
  •  You should be getting between 200 IUs (international units) and 400 IUs of vitamin D per day.

• Your body synthesizes vitamin D when exposed to the sun. So, make sure to expose your body to early morning sunlight for 10 to 15 minutes (without sunscreen) daily.
• Avoid direct sunlight during the peak hours between 10 a.m. and 4 p.m. Opt for proper skin protection when going out in the sun during those hours.

Sweat less to Increase Your Calcium :-

• We lose around 40mg of calcium a day through sweat, which is equivalent to the calcium content in 100g of grilled eggplant.
• Exercise-enthusiasts and Bikram-yogis naturally lose a lot more.
• If you’re unwilling to add extra calcium-containing foods to your diet to compensate for the amount you lose in sweat,
• Try mixing up your routine to include exercises that don’t shed excessive amounts of sweat a few times a week.
• you may need to check into the calcium clinic for an assessment of your levels.

Drink less soft drink to Increase Your Calcium :-

• Containing large amounts of phosphorous, soft drinks interfere with the body’s absorption of calcium(how dare our one-calorie diet colas be so deceiving!).
• The company soft drinks keep at meal times (pizza, chips and other salty foods) may also play a part in interfering with calcium absorption as they increase the amount of calcium lost through urine.

Sesame Seeds to Increase Your Calcium :-

• These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals.
• Raw sesame seeds possess almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving.

Oranges :-

• • One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium.
  • Not to mention plenty of vitamin C, which will significantly improve the amount of calcium your body absorbs.

• Besides vitamin C and calcium, oranges are also a great source of potassium, vitamin A and beta carotene.

Beans :-

• Many common beans are high in calcium.
• Winged beans possess 442mg of calcium per 100g serving.
• Many white beans are very high in calcium.
• Most white beans have approximately 175mg of calcium per serving.
• Navy beans are also a great source of calcium, with 127 mg per cup.

Broccoli :-

• One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium.
• Broccoli also contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.

Dried Fruits and Nuts to Increase Your Calcium :-

• Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium.
• Almonds are also extremely high in calcium.
• Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g.