Calcium is one of the most important minerals for the human body. It helps form and maintain healthy teeth and bones. A proper level of calcium in the body over a lifetime can help prevent osteoporosis
Calcium helps your body with:
Building strong bones and teethClotting blood
Sending and receiving nerve signals
Squeezing and relaxing muscles
Releasing hormones and other chemicals
Keeping a normal heartbeat.
CALCIUM AND DAIRY PRODUCTS
Many foods contain calcium, but dairy products are the best source. Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can easily absorb.
Whole milk (4% fat) is recommended for children ages 1 to 2. Adults and children over age 2 should drink low-fat (2% or 1%) milk or skim milk and other dairy products. Removing the fat will not lower the amount of calcium in a dairy product.
Yogurt, most cheeses, and buttermilk are excellent sources of calcium and come in low-fat or fat-free versions.
Milk is also a good source of phosphorus and magnesium, which help the body absorb and use calcium.vitamin D is needed to help your body use calcium. Milk is fortified with vitamin D for this reason.
OTHER SOURCES OF CALCIUM
Other sources of calcium that can help meet your body’s calcium needs include:
Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbageSalmon and sardines canned with their soft bonesAlmonds, Brazil nuts, sunflower seeds, tahini, and dried beansBlackstrap molasses.
There has always been debate about which is the better source of calcium – milk or curd. In very simple terms, milk ranks higher than curd in terms of calcium content. 100g of milk contains around 125mg of calcium, whereas 100g of curd has a lower calcium content of approximately 85mg.
So if you really want to up your calcium intake, milk will be a better choice.
But curd has its own benefits
Following are the known benefits of curd:
– It is far easier to digest
– It is a suitable dairy product for those who are lactose intolerant
– It cleanses the digestive tract
– It prevents infections of the stomach and intestines.