Do Not Miss 10 Rich In Calcium Superfoods For Achieving Strong Bones

Calcium is probably the most important and necessary mineral for that body in promoting good bone health insurance strong teeth. Deficiency of calcium may result in muscle cramps, fractures as a result of stress, loss in appetite, heart related issues, numbness in toes and toes, hypertension, colon cancer etc.

Calcium gives strength along with a structure in your bones and a lot of it exists in our bones. If the body cannot get enough calcium the bones can become weak this also leads to osteoporosis.

Causes of Calcium deficiency or Hypocalcemia:
Kidney failures
Due to specific surgical procedures
Deficiency of Vitamin-D, Phosphorous and magnesium
Due to pancreatitis
Blood infections
Some medications like chemotherapy
Due to breast or prostate cancers etc…

Common warning signs of Calcium Deficiency( Hypocalcemia ) include:
Muscle cramps
Prickling sensations
Burning sensations
Poor appetite
Large bruised area etc…
Calcium deficiency sometimes may suggest life threatening symptoms seeking immediate medical treatment or attention. Such deadly symptoms include:
Chest pain, pressure or tightness
Sudden fainting
Changes in consciousness
Week or rapid pulse rate
Heart palpitations or irregular heartbeat
Difficulty in breathing and wheezing
Sudden muscle contractions which are painful and
Heavy weakness

Check this list of food within your daily diet prefer to reach recommended number of calcium.

Top 10 Calcium rich foods:

Drinking milk is probably the most important areas of our diet plan as it is often a great way to obtain calcium, protein and magnesium that happen to be most essential for developing of healthy bones and healthy teeth.

Daily use of milk from childhood to over the life will allows us to by making our bones strong and lowers the potential risk of osteoporosis and fractures a result of stress.


Cheese can also be one of the dairy food that is fully full of calcium and protein. The calcium in cheese allows us to to maintain good density of bone and prevents us from osteoporosis.

Intake of cheese provides considerable amounts of calcium and phosphorous to your mouth enables you to restore the lost minerals through acidic damage.

Soya beans:

Soya foods like soy milk, soy flour and tofu are loaded with source of calcium, iron, magnesium, proteins, fiber along with other nutrients.

The absorption rate of calcium in soya foods is equivalent to that of milk. The phytoestrogen seen in soy enables you to lower the bone mass loss by building and developing strong and healthy bones.


Yogurt is often a also one of the most critical dairy product which can be excellent in way to obtain calcium and proteins that plays an important role for osteoporosis.

Intake of large yogurt provides around 440mg of calcium. Yogurt boosts the absorption of more calcium in to the body as a result of its live active cultures.

Lady’s Finger:

Lady’s finger generally known as “Okra or Bhindi” is fully loaded with calcium iron, potassium, vitamin B, A, C and folate. As the folate content seen in okra enables you to increase the density of bone and builds strong bones.

Turnip Greens:

Turnip greens are perfect in way to obtain calcium and potassium that enables you to prevent softening of bones, osteoporosis, fractures and supports to improve the muscular strength and give stamina during basic activities.

Turnip greens supply your teeth with required nutrients which help to keep them strong. A cup of Turnip green contains around 200mg of calcium which can be almost one fifth in the daily recommended diet for adults.

Sesame seeds:

The little sesame seeds are loaded with source of required minerals for instance iron, calcium, manganese, phosphorous, selenium, zinc etc. The zinc over these seeds helps with promoting skeletal health insurance also prevents from future osteoporosis.

The minerals in sesame seeds play an important role in bone mineralization, hormonal production and RBC production (Red blood cells). The sesame oil is often a good medicine in Ayurveda for better oral health insurance swirling this oil inside mouth can enables you to prevent cavities.


Of the many nuts almonds are fully loaded with protein, calcium, fiber, vitamins, minerals potassium, iron etc.

The important mineral calcium might be absorbed with the body by consuming daily. The phosphorous seen in almonds enables you to build healthy strong bones and teeth.


Orange is often a citrus fruit which can be a full of essential minerals like calcium and potassium that promotes great bone health by preventing osteoporosis.


Cinnamon is often a pack loaded with iron, calcium, fiber and manganese. The essential mineral manganese enables you to build bones properly this also spice plays an important role for arthritis.

NOTE: Excessive intake of calcium contributes to risk of vascular diseases like heart attack and stroke, stones in kidney, cancer of prostate, calcification of sentimental tissue etc.

Some Common Energy Zappers

All parts of our body need energy to work, which comes from the food we eat. The human body is powered by the energy produced by the breakdown of one chemical compound, called adenosine triphosphate (ATP). ATP is essentially the energy currency of the body. Mitochondria are the main site for ATP synthesis in mammals, although some ATP is also synthesized in the cytoplasm of the cells that don’t have mitochondria.

The human body uses the molecules of fats, proteins, and carbohydrates from food that we eat to yield the necessary energy to drive ATP synthesis.

We all know that our energy levels don’t remain the same throughout the day. Mostly, our lifestyle habits are to be blamed for our low energy. Many a time, our body could be under siege from a surprising energy zapper. The most surprising energy zappers are as follow:

Physical Inactivity –

We naturally lose muscle mass as we age. If you have less muscle mass, you have fewer mitochondria and less ATP, which results in low energy. Being sedentary further compounds the problem by weakening and shrinking muscles, which causes them to use energy inefficiently. Therefore, physical activity strengthens muscles, makes them more efficient and conserves ATP. Do the recommended 30 minutes per day, at least five days per week, of moderate-intensity exercise. The 30 minutes can be spread out into several shorter periods. In addition, include strength training at least three times a week.

Unhealthy Diet –

An unhealthy diet brings down your energy level. So eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. Limit the refined sugar and white starches to only occasional treats. You may get a quick energy boost but the feeling fades quickly. And it can leave you depleted, craving more sweets. Where low energy is the issue, it’s better to eat small meals and snacks every few hours than three large meals a day.

Inadequate sleep –

Poor sleep quality can make you feel sluggish throughout the day. A peaceful night of sleep can leave you feeling more energized and alert when you wake up. The sleep quality is only part of how sleep affects your energy levels throughout the day. A fresh and clean bedding, low noise levels, and cool temperatures in your bedroom will contribute to giving you a more satisfying sleep experience.

Stress –

Our body cannot sustain prolonged exposure to mental, emotional, or physical stress for long without consequence. Anxiety may further contribute to over-stimulation of the stress response, elevating nutrient depletions. Long term stress and anxiety can result in higher levels of cortisol, with a negative impact on sleep, further affecting energy levels due to sleep deprivation.

Medications –

Some medications may cause a lack of energy as a side-effect. If so, tell your doctor so that the medications may be changed if required.

Chronic illnesses –

Feeling tired once in a way is fine. But if you are living with that feeling always, then it’s time to see your doctor to find out if you have any chronic illness. Illnesses like depression, diabetes anemia, heart disease, multiple sclerosis, and sluggish or overactive thyroid can give rise to the lack of energy.

We know that mitochondria are the “energy factory” of our bodies. Mitochondrial diseases are a group of disorders caused by dysfunctional mitochondria. They are chronic and inherited disorders. Mitochondrial diseases can be present at birth, but can also occur at any age. They can affect almost any part of the body.

The secondary mitochondrial dysfunction can affect many diseases, including Alzheimer’s disease, muscular dystrophy, Lou Gehrig’s disease, diabetes, and cancer. Individuals with secondary mitochondrial dysfunction don’t have primary genetic mitochondrial disease.

The Conclusion –

We all feel fatigued and lack energy at some point in time. However, if you find it hard to perform everyday activities at your normal levels of energy, it needs further investigation. Probably, you could be under siege from a surprising energy zapper.