Calcium rich food

Calcium and vitamin D nutrition plays an important role in determining bone health. Calcium rich
food is necessary for bone health.

When it comes to bone related issues the only thing we imagine is calcium deficiency. Calcium is
one of the important factor in creating bone but not the only one. Calcium needs many other
nutrients like proteins, magnesium and vitamin D to make the bone structure.

Calcium rich food shall be included in diet along with vitamin D. Vitamin D deficiency arises when
you avoid sun. So give yourself a morning sunbath to avoid vitamin D deficiency.

Bone is formed by special cells in the body. These cells make a scaffold with proteins and then
calcium and phosphorus form a crystal on top of this scaffold. Vitamin D helps absorb calcium and
magnesium regulates the level of calcium required in a cell.

When we are young and growing (age 0-30 years) our body makes new bone faster than it breaks
down old bone. This allows us to grow in height, gain strength and increase bone mass. To reach the
maximum bone mass and density (around the age of 30), it is important to get adequate amounts of
protein, calcium and Vitamin D at this stage.

When we reach around 30, our bones stop growing and enter a phase called bone remodeling,
which occurs throughout our adult life. During this phase, old bone is broken down at a faster rate
than new bone is formed. Depending on the amount of work/load we put on the bone, new bone
portions are formed as old bone portions are being lost. Again, for new bone tissue to form, we
need protein, calcium, magnesium and Vitamin D. If the body does not receive these nutrients
in adequate quantity, formation of new bone tissue is slowed down; however, the body continues to
lose old bone tissue.

Diet Kundali provides you list of calcium rich food that you can include in your diet to address
calcium deficiency related issues.

Energy
Calcium
Food (per 100 gm)
kCal mg
MUTIJELLA, dried 288 7240
BHAGON dried 274 6235
SHRIMP (small, dried) 349 4384
CHINGRI goda, dried 287 3847
CHELA dried 413 3590
CHINGFil small dried 292 3539
FETID CASSIA (dried) 292 3200
RAPE LEAVES (dried) 297 3095
PARSEY dried 312 2231
NISORHA FLOWERS 61 1740
JAGGERY (coconut palm) 340 1638
CRAB small 169 1606
POPPY SEEDS 408 1584
COLOCASIA LEAVES (dried) 277 1546
OMUM 363 1525
GINGELLY SEEDS 563 1450
BOMBAY DUCK, dried 293 1389
SKIMMED MILK, powder (Cow milk) 357 1370
JAGGERY (sago palm) 349 1252
CUMIN SEEDS 356 1080
KHOA 206 990
CURRY LEAVES 108 830
AMARANTH spinosus 43 800