The roles of calcium in the body come aplenty. It is necessary for blood clotting, proper nerve functioning, and contraction of both the skeletal and heart muscles. Calcium is vital for the body’s production of certain types of hormones and other chemicals. This mineral is also necessitated by the teeth and hair for their maintenance and health.
Bone development and strengthening are perhaps the most well-known functions of calcium. With insufficient intake of this mineral, osteoporosis is likely to take place. Osteoporosis is a condition wherein the bones end up brittle or fragile.
Contrary to popular belief, meat, milk and dairy products are not the only sources of calcium. The fact is eating certain fruits allows you to get your dose of this highly important mineral. In case you are a vegetarian or you simply want to limit your intake of meat and dairy items, you really don’t have to rely on supplements to ensure you get your daily supply of calcium.
Kiwis and oranges are excellent sources of calcium. Eating them as they are or throwing them in the blender to whip up tasty smoothies allows you to take advantage of their calcium content. What’s so nice about kiwis and oranges is they are also loaded with vitamin C, an antioxidant that is good for the skin and immune system.
A single cup of dried prunes contains up to 75 mg of calcium. Aside from making your bones stronger, dried prunes also promotes regular bowel movement. Snacking on them is a great idea if you are constantly suffering from constipation.
Dried apricots also supply your body with calcium. The same is true with dried figs. Mixing dried apricots and figs with an assortment of nuts is a great way to come up with homemade trail mix, a versatile snack that is both healthy and tasty.
Every prickly pear contains nearly 60 mg of calcium. Sweet yet tangy kumquats contain as much as 12 mg calcium a piece. As a bonus, prickly pears and kumquats contain dietary fiber necessary for keeping the intestinal tract toxin-free.
According to nutritionists, a 100-gram serving of dates provides 3% of your daily calcium needs. A cup of mulberries is said to yield 55 mg of this bone-strengthening mineral. It can be a challenging task to hunt for mulberries because not so many supermarkets offer them. However, the effort is surely worth it considering what these sweet berries offer the body.
It’s a good idea to make sure that you also consume foods containing vitamin D, a nutrient necessary for proper calcium absorption. Excellent sources of vitamin D include eggs, milk, cheese, salmon, tuna, flounder, beef liver, pork and mushrooms. Sunlight is a cost-free and highly accessible source of vitamin D.