5 Foods that have More Calcium than Milk (Get Stronger Bones)

Summary

This video from Fit Tuber emphasizes the importance of calcium for bone, teeth, heart, muscle, and nerve health, and discusses common symptoms of deficiency. It explores causes of calcium deficiency, including poor diet and absorption issues, and counters misconceptions about milk quality. The video offers five vegetarian calcium-rich foods—choona, sesame seeds, kulthi dal, ragi, and rajgira—as healthier alternatives to milk, highlighting their benefits and suggesting ways to incorporate them into a diet to prevent deficiency and support overall health.

Takeaways

• 🦴 Calcium is crucial for bone, teeth, heart, muscle, and nerve health, with 99% of the body's calcium found in these areas.
• 📉 Prolonged calcium deficiency can lead to lower back pain, neck pain, joint cracking, weak bones, cavities, and tooth decay.
• 🌬 Fatigue, white spots on nails and face, lack of focus, and sleep issues may indicate a need for more calcium.
• 🚫 Long-term calcium deficiency may increase the risk of skin problems like psoriasis and eczema.
• 🌱 Reasons for calcium deficiency include inadequate dietary intake, poor absorption due to weak digestion or medication, and lifestyle factors like excessive tea, coffee, or sugar consumption.
• 🌾 Traditional Ayurvedic beliefs suggest that excessive masturbation can lead to calcium deficiency, while modern science points to the impact of dietary habits on calcium absorption.
• 🥛 While milk is a common calcium source, the quality can vary, and some people may not absorb calcium well from it due to lactose intolerance or other issues.
• 🥜 Top calcium-rich vegetarian foods include edible-grade Choona (limestone), sesame seeds, Kulthi Dal (horsegram), Ragi (finger millet), and Rajgira (amaranth).
• 🍽️ Consuming calcium with fats helps in better absorption, which is why calcium supplements with water may not be as effective and could potentially cause kidney stones.
• 🌞 Vitamin D, found in mushrooms and A2 diary products, is essential for calcium absorption, and sunlight can also help in producing Vitamin D.
• 🛒 Including these calcium-rich foods in your diet can prevent deficiency and its related symptoms, and they are easily available in most grocery shops.

Q & A

Why is calcium considered important for the human body?

Calcium is essential for the health of bones, teeth, heart, muscles, and nerves. It makes up 99% of the body's calcium deposit, and a deficiency can lead to various health issues such as lower back pain, weak bones, and tooth decay.

What are some common symptoms of calcium deficiency?

Common symptoms include lower back pain, neck pain, cracking joints, easy fractures, tooth decay, fatigue, white spots on nails and face, difficulty maintaining focus, and trouble sleeping.

How does calcium deficiency affect the body over time if ignored?

If calcium deficiency is ignored, the body will continue to extract calcium from the bones, leading to thinner bones and potential development of conditions like arthritis.

What are some dietary causes of calcium deficiency according to the script?

Dietary causes include a diet lacking in calcium, poor absorption due to weak digestion or certain medications, excessive tea, coffee, or sugary foods consumption, and the consumption of degraded milk quality.

How does excessive tea and coffee consumption affect calcium absorption?

Excessive consumption of tea and coffee can hinder the body's ability to absorb calcium from the foods consumed, even if those foods are rich in calcium.

What are the top 5 calcium-rich vegetarian foods mentioned in the script?

The top 5 calcium-rich vegetarian foods are Choona, Sesame seeds, Kulthi Dal, Ragi, and Rajgira.

How is Choona, also known as edible limestone, used to combat calcium deficiency?

Choona should be of edible grade and can be mixed with curd before breakfast to help with calcium absorption. It's suggested that this method can reduce calcium deficiency symptoms within 15-20 days.

What is the calcium content in sesame seeds compared to milk?

While 100 ml of milk contains 125 mg of calcium, 100 g of sesame seeds contain approximately 975 mg, which is about 8 times more.

How does Kulthi Dal (Horsegram) help with calcium absorption and kidney stones?

Kulthi Dal is high in calcium with around 300 mg per 100g, and it is also a natural remedy to get rid of kidney and gallbladder stones.

What is the calcium content in Ragi compared to common grains like wheat and rice?

While 100g of wheat has 34 mg of calcium and 100g of rice has 10 mg, 100g of Ragi contains a significant 330 mg of calcium.

Why is Rajgira considered a superior source of calcium and protein compared to Quinoa?

Rajgira, also known as Amaranth, has around 340 mg of calcium per 100 grams and is a complete source of protein with all 9 essential amino acids. It also has higher iron content and is more affordable than Quinoa.

What are some practical ways to include Ragi in one's daily diet?

Ragi can be included by making Ragi roti, adding it to dosa and idli mixes, or preparing Ragi malt recipes which are quick and nutritious.

How can one ensure proper calcium absorption while taking calcium supplements?

Calcium absorption requires fats; therefore, taking calcium pills with water may not be as effective and can potentially cause calcium deposition and kidney stones. Instead, consuming calcium-rich foods with healthy fats is recommended.

What is the significance of Vitamin D in relation to calcium absorption?

Vitamin D is vital for the absorption of calcium. Sources of Vitamin D include mushrooms, A2 diary products, and sunlight when combined with sesame oil massage as per Ayurveda.