Do you remember eating sweet chewable tablets in your childhood? Chances are they were calcium tablets!

It is no secret that calcium is vital for maintaining healthy bones and teeth. What you might not know is the fact that your body also needs calcium to maintain healthy blood vessels and regulate blood pressure. Additionally, it also plays a role in preventing certain types of cancer.

What happens when you do not eat enough calcium?

The chances are that you may not be getting enough calcium, but you might know it at first. A calcium deficiency often has no obvious symptoms.
They start showing up in the form of numbness, tingling in your fingers, muscle cramps, fatigue, poor appetite and abnormal heartbeat.

Eventually, people with calcium deficiency may experience a bunch of neurological, muscle and skin changes. A prolonged calcium deficiency can also lead to osteoporosis.

While it is important for both men and women to ensure healthy amounts of calcium, women (especially the ones over 50 years of age) need to be more vigilant about their calcium intake. This is because women’s bodies stop producing estrogen after a point and it is important for bone health. While taking calcium tablets for women seems like one route, you can also increase your calcium intake by adding the following list of foods to your diet.

While drinking milk or having other dairy products come as a natural answer to meet the body’s calcium, there are other non-dairy food items that are rich in calcium. Have a look:

Sweet potatoes

Calcium content: 39 mg in 1 large piece
This root vegetable is a great source of calcium, potassium and vitamin A and C. You can either bake it in your oven or even make some homemade fries.

Green Beans

Calcium content: 60 mg in 1 cup of cooked beans
Aside from being loaded with calcium, a cup of green beans provides you with Vit C and 4 grams of fibre, which is one of the best nutrients of weight loss. Simply top steamed green beans with some olive oil, pine nuts and masala to treat your taste buds.

Okra

Calcium content: 82 ms in 1 cup
Some people absolutely love it, while it’s not so favorite of others. It contains constipation-fighting insoluble fibre as well as Vit B6 and folate. You can make it in various styles that include boiling, sauteing, grilling or roasting in the oven.

Figs

Calcium content: 53 mg in ¼ cup
Dried figs make a great sweet treat and are rich in fibre and antioxidants. You can add dried or fresh figs to oatmeal, salad or even Greek yoghurt. You can even make a jam out of them.

Baby carrots

Calcium content: 50 mg in 15 medium pieces
These wonder wands are star performers when it comes to their calorie-to-fibre ratio. They are full of calcium and Vit A. You can simply add them in your bag and enjoy a few carrots as an afternoon snack. You can even add them to veggie-packed recipes.

Almonds

Calcium content: Around 75 mg in 23 whole almonds
This small but mighty nut is a great source of satiating protein and fibre. Apart from also being one of the best sources of calcium, they also come loaded with monosaturated fats that help lower bad cholesterol levels. They are also rich in Vitamin E and potassium. You can eat them solo as an easy-on-the-go snack or add them to your yoghurt parfaits or overnight oats. Eat them in moderation to avoid their fattening effect.

Oranges

Calcium content: 74mg in one large orange
You know them as a great source of immunity-boosting Vitamin C, but this citrus fruit is also loaded with calcium. They are low in calories and are brimming with antioxidants that help manage your body weight as well. You can eat it as a fruit, or make some orange juice or even pair them with other fruits and create an Asian-style salat (read chaat) out of them.

Broccoli

Calcium content: 86 mg in two cups
It seems like our moms were right when they forced us to eat broccoli! This cruciferous veggie contains huge quantities of calcium. It also hosts many nutrients like Vit A,C and B6. You can add it to your diet by either eating it boiled or putting them in your pasta or salads.

Sunflower seeds

Calcium content: 109 mg in a single cup of sunflower seed kernels
They don’t only make as a tasty snack but are also rich in magnesium, which balances the effects of calcium in the body. They also contain Vit E and copper. These nutrients also promote bone strength and flexibility. You can eat a handful of kernels.

Sardines

Calcium content: 351 mg in 1 can
Not a favourite fish of many people, sardines are one of the best sources of dairy-free calcium.

Now that you have gone through the list, let us also point out that you need to also include enough Vit D3 in your diet in order to help your body absorb calcium. One easy way to do so is to invest in calcium and vitamin d3 tablets. They come loaded with the goodness of both and provide your body with the required amount of calcium and vitamin d3. Additionally, you can get calcium vitamin d3 tablets easily at your nearby pharmacy.