Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.
Milk, cheese and other dairy foods. green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all) soya drinks with added calcium. bread and anything made with fortified flour.
calcium in any form is good for your body. Some of the top calcium-rich foods are:
- Cheese
- Yogurt
- Milk
- Sardines
- Dark leafy greens like spinach, kale, turnips, and collard greens
- Fortified cereals such as Total, Raisin Bran, Corn Flakes (They have a lot of calcium in one serving.)
- Fortified orange juice
- Soybeans
- Fortified soymilk (Not all soymilk is a good source of calcium, so it’s best to check the label.)
- Enriched breads, grains, and waffles
Tablets for Calcium deficiency
Calcium carbonate and calcium citrate are the two most recommended forms of calcium supplements. Calcium carbonate is cheaper and more common. It can be found in most antacid medicines. It needs to be taken with food in order for it to work well.
Side effects.
At normal doses, calcium supplements may cause bloating, gas, and constipation. Very high doses of calcium can cause kidney stones. Some studies show taking calcium supplements in addition to a diet high in calcium could raise your risk of heart attacks and strokes, but other experts disagree.
