Where is calcium and way to have it?????? Dietitian Kamal Bajwa

 calcium is a mineral keeping our bones as well as teeth healthy . During our growth period calcium is  highly responsible for height and body frame status . In addition to this calcium plays an important role in blood clotting, helping muscles to contract and regulating normal heart rhythms and nerve functions.

 

AND the most important is, our diet is not lacking this mineral ……………

Milk and all milk products like, curd, paneer and butter milk 

 are the very good source of calcium.

 Green vegetables like: spinach, amaranth ,broccoli, cabbage, 

cauliflower and lady fingers give us good amount of         calcium.

 

All dals like soybeans, masoor are excellent source of calcium 

and if you sprouts dals then calcium content is remarkably    increased.

The process of sprouting also make them easy to digest.

 

All nuts and oil seeds are good sources of calcium, like almonds,

peanuts , walnuts,  sesame seeds(til) etc

 

Don’t use too much oil when you cooked calcium rich food as excess fat hinders calcium absorption.

Don’t consume food rich in calcium with food rich in iron.

As vitamin d is responsible for increasing intestinal absorption of calcium ,it is good to have vitamin d rich food with calcium rich food .

Have a look!!!!!!!

we can get enough calcium from our diet .......

Food sources	Calcium (mg%)
Milk (cow’s)	120
Milk (buffalo)	210
Curd (cow’s )	149
Skimmed milk powder	1370
Soyabeans	240
Rajma	260
Black channa (Horse gram)	287
Benagl grams, whole	202
Ragi	344
Besan, cluster	130
Besan field	210
Lotus stem , dry	408
Fenugreek	395
Curry leaves	830
Mint	200
Mustard leaves	155
Spinach	73
Bathu	150
Walnuts	100
Almonds	230
Coconut , dry	400
Groundnuts	90
Figs	80
Raisins	87
Apricot , dry	110
Dates , dried	120

Serum calcium test helps us to know the level of  calcium in blood.

 

A lower calcium level in blood  then normal level may be due to following reasons :-

Ø poor calcium intake

Ø vitamin D deficiency

Ø intestinal malabsorption

Ø hyoparathyroidism

Ø kidney failure

Ø low blood level of albumin

Ø liver disease

Ø magnesium deficiency

Ø pancreatitis

Ø bone disorders 

.......know your calcium requirement  with dietitian kamal bajwA