Calcium deficiency is slowly becoming a pandemic due to poor nutritional choices. Find out whether you too are suffering from it.
Do you think drinking a glass of milk is enough to get your daily dose of calcium? But in reality, it is not. Although calcium plays a key role in the maintenance of strong and healthy bones, it also helps in blood clotting, early developmental growth and muscle contraction and relaxation. This mineral can be easily obtained from natural food sources like leafy vegetables, yogurt, nuts and cheese. But most Indians (particularly in the age group of 14-20 years) suffer from calcium deficiency due to lack of efficient absorption. Here are some signs and symptoms of calcium deficiency you need to be aware of.
Muscle cramps: Despite an adequate level of haemoglobin and sufficient water intake, if you suffer from recurring muscle cramps, you could have low calcium levels. Muscle cramps followed by muscle aches, especially in the thighs and calf muscles, is an early indication of low calcium levels. To load up your calcium intake, include these 5 calcium-rich vegetables in your diet without fail.
Lowered bone density: Calcium is required for mineralisation of bones to keep them strong as you grow old. Therefore, low calcium levels directly affect the bone density and increases susceptibility to osteoporosis and fractures.
Brittle nails: Like your bones, your nails also need calcium deposits for maintaining their integrity. Lack of adequate levels of calcium could make your nails extremely weak and susceptible to breaks. You can try these 9 kitchen ingredients to strengthen brittle nails.
Toothache: Around 99% calcium present in your body is stored in your bones and teeth. Naturally, if your calcium levels drop, you’ll be susceptible to toothache and decay. Also, you’ll be at a greater risk of suffering from periodontal disease. In children, calcium deficiency has been linked to delayed and defective teething.
Premenstrual cramps: Women suffering from calcium deficiency have to go through a lot of pain during their menstruation. The exact mechanism by which calcium could be relieving menstrual pain is not yet clear but its role in muscle contraction and relaxation seem to be crucial. Apart from pre-menstrual cramps, calcium deficiency is also linked to irregular menstruation and excessive bleeding in women. Calcium is also involved in normal development of the uterus and ovarian hormones in women.
Frequent illness: Calcium seems to play an important role in maintaining a healthy immune system as well. It has been observed that those deficient in calcium are more likely to acquire common respiratory and intestinal infections. Deficiency of calcium reduces body’s resistance against pathogen attack. Here are 5 amazing tips to improve your immunity.
Fatigue: Bone and muscle aches generally causes weakness in calcium deficient people. But low calcium levels are also linked to insomnia, fear and mental derangements that increase stress and fatigue. You may look pale and feel tired or lazy all the time. Fatigue is also a common symptom in women who develop calcium deficiency after childbirth. They are more likely to suffer from lack of breast milk, poor concentration and extreme tiredness. Therefore, it is advisable that pregnant women should get a regular supply of 1000-1200 mg calcium every day.
5 must-eat calcium rich vegetables
According to our expert, Deepshikha Agarwal, Mumbai-based dietician and sports nutritionist, one bowl of a calcium rich vegetable is a must in everyday meals to fulfill the calcium needs of the body, apart from dairy items like milk, yogurt and cheese. Here’s her list of vegetables that are among the top sources of calcium.
Cauliflower leaves: While most people discard cauliflower leaves, it is one of the most calcium rich sources in vegetables. 100gm of cauliflower leaves gives you 600mg of calcium. Add them to rotis or paranthas and dals just like you would use methi or spinach leaves. You can even use them in salads and sprinkle some on soups.
Colocasia leaves: Commonly known as arbi leaves, a 100g portion of this has 450mg of calcium. It is the base ingredient in patras (Gujarati dish) and can also replace spinach in palak paneer or palak corn recipes.
Broccoli: A 100gm serving of broccoli adds 118mg of calcium to your body. You can use it in stir fry or sautéed vegetables, soups and pastas or salads.
Methi or Fenugreek leaves: Commonly available during monsoons, methi or fenugreek leaves include 305mg of calcium per 100gm serving. A basic vegetable preparation is an ideal way to incorporate it in your diet.
Shepu or Dill: Shepu is easily available in the Western region of India. It’s strong taste and odour demands it being used as a filling in paranthas or as a vegetable preparation with onions and moong dal. 100g of Shepu has about 190mg of calcium.
Source: http://www.thehealthsite.com/diseases-conditions/7-symptoms-of-calcium-deficiency/
http://www.thehealthsite.com/photo-gallery/fitness-calcium-rich-vegetables-bs715/dill–314341/
Disclaimer: Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.
