Calcium rich foods and calcium related diseases.

Here’s a list of calcium-rich foods (both dairy and non-dairy):

Dairy Sources

  • Milk (cow, buffalo, goat)
  • Yogurt / curd
  • Cheese (cheddar, mozzarella, paneer)
  • Buttermilk

Non-Dairy Sources

Vegetables

  • Kale, spinach, collard greens
  • Broccoli
  • Turnip greens

Legumes & Pulses

  • Chickpeas (chana)
  • Lentils (masoor, moong)
  • Soybeans & soy products (tofu, soy milk)

Nuts & Seeds

  • Almonds
  • Chia seeds
  • Sesame seeds (til)
  • Flaxseeds

Fruits

  • Oranges
  • Figs (fresh & dried)

Others

  • Ragi (finger millet)
  • Amaranth
  • Blackstrap molasses
  • Fortified plant-based milks (almond, soy, oat)

Calcium Deficiency Disease

Calcium deficiency is medically termed Hypocalcemia. Prolonged deficiency can lead to:

Diseases / Conditions

  1. Osteoporosis – Weak, brittle bones prone to fractures.
  2. Osteopenia – Early-stage bone density loss.
  3. Rickets – Soft, weak bones in children (often with Vitamin D deficiency).
  4. Osteomalacia – Softening of bones in adults.
  5. Dental Problems – Weak teeth, tooth decay, brittle enamel.
  6. Muscle Issues – Cramps, spasms, tingling in hands and feet.
  7. Abnormal Heart Rhythm – In severe deficiency.

Precautions to Prevent Calcium Deficiency

  1. Adequate Calcium Intake

    • Include dairy or non-dairy calcium-rich foods daily.
    • Recommended Daily Intake:
      • Adults: 1,000 mg/day
      • Women over 50 & men over 70: 1,200 mg/day
      • Children & teens: 700–1,300 mg/day

  2. Sufficient Vitamin D

    • Essential for calcium absorption.
    • Sources: sunlight (15–20 mins/day), egg yolk, fish, fortified foods.

  3. Limit Excess Caffeine & Soda

    • They increase calcium excretion.

  4. Reduce High Salt Intake

    • Excess sodium causes calcium loss in urine.

  5. Exercise Regularly

    • Weight-bearing exercises (walking, jogging, yoga) strengthen bones.

  6. Avoid Smoking & Excess Alcohol

    • Both lower bone density.


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