Calcium helps to keep our bone strong. Thus, it is essential for babies and more importantly women. Women needs more calcium than men as they are more susceptible to poor bone health gradually with the growing age. The crystals of calcium phosphate crystals constitute around 70 percent of the bone density. Hence, calcium is necessary for good bone health.
Reason for becoming calcium deficient
As per the one of the articles of American Journal of Clinical Nutrition it is claimed that calcium deficiency is becoming a major problem with Indian women irrespective of urban and rural. The food habits particularly of those residing in urban areas have changed in the past few years. They have inclined more towards packaged and processed foodstuffs rather than whole foods.
According to a survey hosted by Ludhiana Hospital it is found that around 20 percent of girls of 14-17 years are suffering from lack of calcium. Dr. Iqbal Singh Ahuja in this context said that youngsters nowadays are likely to suffer from lifestyle related diseases. This is because they are not following a proper balanced diet. These types of deficiency were common in pregnant and elderly women earlier.
Ways of prevention of calcium deficiency
Youngsters need more calcium than an elderly woman. Girls of 9-18 years need 130 mg of calcium whereas girls of 19-50 years need 1000 mg of calcium and women above 50 years need 1200mg of calcium.
Calcium rich food
Milk and other dairy products are the storehouse of calcium. Milk is always the primary and rich source of calcium while yogurt is healthier and is easy to digest. The following chart shows the food along with percentage of daily calcium it offers:
| Food | Percentage of daily calcium it meets |
| 100 ml cow’s milk | 14% |
| A cup of yogurt | 30% |
| Grated cheese (2 Tablespoon) | 20% |
| Sardines (Pedvey Machli) on serving 100 gm | 35% |
| Green leafy vegetables (1cup) | 25% |
| Sesame (til seeds (1/4 up) | 35% |
Exposure to sunshine
To absorb calcium well your body needs enough Vitamin D. Are you aware of the fact that lack of vitamin D can make you calcium deficient? For example- if you are consuming an adequate of calcium regularly but are deficient in Vitamin D then your body will fail to absorb calcium the required amount of calcium hereby leading to deficiency.
Sunlight is an excellent source of Vitamin D. When exposure to sunshine our skin produces Vitamin D. Prolonged exposure is however harmful. You can take a 15 minutes’ walk or sunbath during daytime.
Always opt for Magnesium rich diet
Magnesium boosts the production of calcitonin hormones in your body. It regulates the calcium present in the bones and thus preventing bone loss or osteoporosis. Magnesium indirectly plays a role in calcium absorption. It commands Vitamin D (when active) to stimulate the absorption.
Spinach is the best source of magnesium. It contributes around 40% of the daily total magnesium requirements. Other sources of magnesium are: bananas, whole grains, seeds and yogurts.
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