Calcium also play major key role in human body .. And high percentage about 99 % of calcium is buildup in teeth and bones only and remaining is blood and muscles.Proper amount of calcium in our body maintain our health it will protect us from many health related problems like osteoporosis and rheumatoid arthritis and constant sleepless muscle weakness and aches so many like that .
Now a days calcium deficiency is common and major health issue across global ,mainly elder and postmenopausal women.
Many factors can contribute to its deficiency. Most often it is due to lack of adequate calcium in your diet, aging, low vitamin D levels and hormonal changes in the body.
Calcium role of human body is :
- To make bone formation and gotten strong of bones and teeth
- It also help to clot blood while bleeding if any wound will happen
- It also works as transmitter it sending and receiving in nervous system
- Squeezing and relaxing muscles
- It regulates normal heart beat also
One important point here .. to perform calcium role to build -up potential in human body bone it can possible only when your body has enough vitamin D..Calcium and vitamin D work together to protect your bones—calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium. So even if you’re taking in enough calcium, it could be going to waste if you’re deficient in vitamin D. Sunlight is actually the main source of vitamin D for many people. However, staying in the sun without proper skin protection puts you at risk for skin cancer. If you’re worried about this risk, or live in a northern climate where sun exposure isn’t a year-long guarantee, many foods will provide you with your daily intake of vitamin D.
The daily intake of calcium supplements is depends on age ,sex and hormonal condition.
|0-6 months||200 mg||200 mg||400 IU||400 IU|
|7-12 months||260 mg||260 mg||400 IU||400 IU|
|1-3 years||700 mg||700 mg||400 IU||400 IU|
|4-8 years||1000 mg||1000 mg||400 IU||400 IU|
|9-18 years||1300 mg||1300 mg||400 IU||400 IU|
|19- 50 years||1000 mg||1000 mg||400-800 IU||400-800 IU|
|51- 70 years||1000 mg||1200 mg||1000 IU||1000 IU|
|71 + years||1000 mg||1200 mg||1000 IU||1000 IU|
NOW LETS DISCUSS ABOUT THE THE NATURAL SOURCES OF VITAMIN-D and CALCIUM :
SESAME SEEDS contains rich source of calcium compared to all other source of food supplements of calcium . it contains 1450 mg calcium per 100 grams. Compared to milk 30 times more percentage of calcium .daily intake of sesame seeds may prevent cancer,regulate blood sugars, arthritis,and lowers the blood pressure .it also contains antioxidants,vitamin-B.It also have iron copper and Vitamin B6 which are useful in production of blood.
Milk contains 125 mg of calcium per 100 gm. milk also contains some other supplement like magnesium,potassium and sodium . and milk is not only best source for calcium.
CLUSTER BEANS contains 130 mg of calcium per 100 gm.It also useful for diabetes.And it regulates blood pressure and improves blood circulation also And they also control anxiety and tension.
BENGAL GRAM contains 202 mg of calcium per 100 gm.It also contains iron, sodium, selenium and small amount of copper zinc and manganese. And good source of protein. They are also a very good source of folic acid and fiber and contain petrochemicals called sapiens, which can act as antioxidants.
ALMONDS contains 230 mg of calcium per 100 gm. And also contains fiber,vitamin-E ,manganese,magnesium. It can lowers cholesterol level and effective for weight loss and good for hair and skin. Because of high content of fiber it also control the high blood glucose level in human body. Almonds soak it into water for entire night and in morning we can have it for better response,
SOYBEANS contains 240 mg of calcium per 100 gm. It also rich in vitamin C, vitamin-B complex (B1, B2, B3.B5, B9 ),vitamin-A .It also contains minerals like calcium ,zinc,copper,iron.selenium.we need to soak it at least 13 hours to have .it will give better results.
HORSE GRAM contains 287 mg of calcium per 100 gr. And also contains carbohydrate, Protein, dietary fiber, fat , calcium , phosphorus , iron as well as vitamins like thiamine, riboflavin and niacin, per 100 grams of dry matter.
FINGER MILLET contains 344 mg of calcium per 100 gr. It also an excellent source of natural calcium which helps in strengthening bones for growing children and aging people. Regular consumption of finger millet is good for bone health and keeps diseases such as osteoporosis at bay and could reduce risk of fracture.
DRY COCONUT contains 400 mg of calcium per 100 gr. coconut oil is used for some skin problems and it give moisture to skin.it is high source of Manganese and with that it also contains iron, potassium,
SORREL contains 344 mg of calcium per 100 gr.It help to prevent cancer ,prevents anemia and improves blood circulation in body. Strengthens and Stimulates immune system.
FENUGREEK LEAVES contains 395 mg of calcium per 100 gr. It is strong anti oxidant,good for digestive system,good for heart and cure mouth ulcers and regulate blood sugar level .
AMARANTH contains 397 mg of calcium per 100 gr.It also rich in iron.Amaranth is used for ulcers, diarrhea, swelling of the mouth or throat, and high cholesterol, but there is no good scientific evidence to support these uses.
DRUMSTICK leaves contains 400 mg of calcium per 100 gr.it also contains many medicinal properties.Drumstick leaves are rich in vitamins A, C, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 and Fol ate. They are also rich in magnesium, iron, calcium, phosphorus, and zinc.It also acts as antiseptic and fights inflation.more amount of antioxidants.
VITAMIN-D SOURCE :
The food that contains rich vitamin-D are broccoli,carrot,egg yolk,almonds brown rice,beef ,banana,Mushrooms,Cod liver oil.