Calcium supplements that are widely available in the market often do not get absorbed by your body. Instead, there are simple, natural sources around you that provide calcium in a much better way, improving both your bone health and overall health.
Calcium carbonate, which is essentially limestone, is commonly used in the supplement industry for bone health. However, calcium carbonate alone is not enough. For calcium absorption, your body also needs vitamin D, magnesium, phosphate, and zinc. Without these, calcium does not get absorbed properly and instead accumulates in your joints, leading to calcification. This can cause frozen shoulder, joint pain, stiffness in the back, and even heart problems when calcium builds up in the arteries, increasing the risk of heart attacks. Many people suffer from heart disease simply because excess calcium has accumulated in their hearts.
As people age, especially after 40-50 years, the risk of calcium absorption issues increases. If vitamin K2 is not taken along with calcium, the calcium meant for strengthening bones starts accumulating in the blood vessels, leading to calcification. Therefore, individuals with heart problems should always take vitamin K2 with calcium.
Now, the question is: where do magnesium, vitamin K2, and vitamin D come from? The answer lies in natural foods that provide calcium in a more bioavailable form than supplements. These foods also contain magnesium, iron, phosphorus, and B vitamins.
Natural Sources of Calcium carbonate
Some of the best natural sources of calcium include spinach, chia seeds, sesame seeds, turnip greens, radish leaves, and moringa leaves. Another excellent source, which most people throw away, is eggshells. Eggshells are composed of 95% calcium carbonate, the same formulation found in supplements. To use eggshells, boil them to kill any bacteria, dry them, grind them into a powder, and sprinkle it on your eggs while cooking. Egg yolks contain vitamin A, magnesium, and vitamin D, making eggs a complete food for bone health.
Milk, yogurt, and cheese also contain calcium, but it is most beneficial when obtained from grass-fed animals. Yogurt and buttermilk contain even more calcium than milk. Among the best sources of calcium, after chia seeds, sesame seeds, and spinach, comes milk.
Seeds are the best sources of calcium
Including a tablespoon of sesame seeds or two tablespoons of soaked chia seeds in your diet provides ample calcium around 100 mg from sesame seeds and 400 mg from chia seeds. A bowl of spinach in a salad or omelet can fulfill your daily calcium requirements.
Daily Calcium requirements for body
Calcium is not just essential for bones but also for healthy hair, skin, teeth, nails, immune function, and brain cell growth. The daily calcium requirement is 500 mg for general health, while those with a deficiency should aim for 1000 mg. However, excessive calcium intake can lead to kidney stones and calcification.
Vitamin D supplements
Pumpkin seeds are an excellent source of magnesium, while vitamin K2 is found in meat and eggs. Vitamin D3, primarily obtained from sunlight, is often insufficient, so supplementation is necessary. WHO recommends 400 IU daily, but up to 5000 IU is considered extremely safe. People with joint pain, those who work out, or those with higher needs can take up to 10,000 IU daily.
Calcium supplements should be taken after breakfast since they are fat-soluble and require dietary fat for absorption.
Hopefully, you will now pay more attention to these simple yet highly beneficial foods. Instead of throwing away radish and turnip leaves, include them in your meals. Use eggshell powder, and make sesame seeds, chia seeds, and pumpkin seeds a part of your diet to prevent bone pain and calcium deficiency.