Deficiency of calcium in the body leads to joint pains, tooth problems, even lack of energy, aching pains
in the body, persistent weakness, muscle pains, giddiness or headache, etc. Milk is considered the
richest source of calcium and drinking 1 or 2 glasses of milk a day is thought to be enough to get over all
these complaints. But the complaints are seen to persist despite consuming milk. An average healthy
individual requires approximately 1000 mg calcium a day, elderly individuals may need about 1500 mg,
children need 1300 mg, and pregnant women or nursing mothers require 2000 mg of calcium per day. A
glass of milk gives approximately 100 mg of calcium and so if we need to fulfill all our calcium needs, we
will have to drink about 1 to 1.5 L of milk per day, which is not a practical option. This is the reason for
persistence of calcium deficiency despite drinking a glass of milk.
However, there are some superfoods that can provide us the calcium that we need.
The leafy vegetables like the August tree leaves or the vegetable hummingbird leaves and its flowers are
rich source of calcium. 100 g of august tree leaves have almost 1130 mg calcium.
Another such leaf is the water amaranth, which is a small plant that has a green color on the upper side
and the lower side has a pink or red color. About 100 g of water amaranth contains 510 mg calcium.
Drumstick leaves are another rich source of calcium, 100 g of drumstick leaves contain approximately
450 mg calcium.
Green and red amaranth also are rich source of calcium. 100 g of amaranth contains approximately 750
mg of calcium.
Curry leaves are the most underrated sources of calcium and are thrown away when used in a dish. 100
g of curry leaves contain approximately 830 mg of calcium.
100 g of coriander leaves contains approximately 150 mg of calcium.
The green and red amaranth have high amounts of oxalates in addition to the calcium and so they
increase the tendency of kidney stones in people who are prone to stone formation. Due to the excess
amounts of oxalates in the amaranth, only 25% of the calcium present in it can be absorbed by our
body. So, it is more beneficial to eat the water amaranth, august tree leaves, and drumstick leaves
regularly when compared to the amaranth because of their lesser concentration of oxalates.
After the leafy vegetables, the next best source of calcium is the ragi. 100 g ragi contains approximately
340 mg calcium. Horsegram is another good source of calcium, which contains approximately 280 mg
calcium in every 100 g. The mustard that we use in our curries also contains 50 mg of calcium in 2
teaspoons. Nuts too contain high concentration of calcium. 100 g of almonds contain approximately 230
mg of calcium. Bengal gram contains 280 mg calcium in 100 g. Eating a mix of all these foods supplies
the required calcium for a day.
Poppy seeds added in coolant drinks are also good sources of calcium. Two teaspoons of poppy seeds
contain 140 mg of calcium.
But the calcium that we eat will not be absorbed by the body well unless there is sufficient phosphorus
and magnesium supply in addition to calcium. These minerals together form the raw materials for strong
bones. Another most important factor is sufficient amount of water.
For the absorption of this combination, the body also requires sufficient amount of vitamin D. If you
have aches and pains, weakness of the body, joint pain, or osteoporosis, the vitamin D level needs to be
checked since a low vitamin D level may be the reason for non-absorption of all the minerals that are
consumed.
In growing age, approximately 1250 mg of phosphorus is required, but adults require only 700 mg of
phosphorus per day. Vegetables, pulses, meat, fish, egg, grains, etc., provide the required phosphorus.
Also, an average adult requires 400 mg of magnesium per day which can be obtained from pulses,
grams, leafy vegetables, etc. So, when you eat the leafy vegetables that contain calcium, you would
automatically obtain the magnesium too. Avocado and kerala banana are rich sources of magnesium.
In addition to supply of all these minerals, vitamin D and water, smoking and drinking habits must be
avoided for proper assimilation of these and strengthening of the body as smoking and drinking cause
imbalance in the calcium metabolism in the body and thereby leading to damage of the bones and
teeth.