Calcium is King! Keep Bones Strong
- Dr Vinayaraj Kelagadi
- Sep 25
- 2 min read
Calcium is King! Dairy, Leafy Greens, and Fortified Foods Keep Bones Strong
Dr. Vinayaraj, Kossin Care, Bangalore
When it comes to bone health, calcium truly is the king of nutrients. Our bones are living tissues that constantly undergo renewal. To stay strong and healthy, they need the right nourishment and calcium plays the most vital role in this process.
At Kossin Care, Bangalore, we believe that prevention is always better than cure. Building healthy bones early and maintaining them throughout life can help reduce the risk of osteoporosis, fractures, and other bone-related problems in later years.
Calcium is King, it protects your bones, supports your strength, and keeps you moving with confidence every day.
Why Calcium Matters
Calcium is the primary mineral that gives strength and structure to our bones and teeth. Nearly 99% of the body’s calcium is stored in bones, making it essential for bone density and overall skeletal health. Without enough calcium, the body starts pulling it from bones to support other functions like muscle contraction, nerve transmission, and blood clotting. This, over time, weakens bones.
Top Sources of Calcium
🥛 Dairy Products Milk, yogurt, and cheese are among the best and most easily absorbable sources of calcium. A single glass of milk can provide about 30% of your daily calcium needs.
🥬 Leafy Greens Vegetables like spinach, kale, methi (fenugreek leaves), and broccoli are excellent plant-based calcium sources. They are also rich in Vitamin K and magnesium, which further aid bone strength.
🥣 Fortified Foods Many modern foods such as cereals, plant-based milk (soy, almond, oat), and orange juice are fortified with calcium. These are especially helpful for individuals who are lactose-intolerant or prefer vegan diets.
🐟 Fish with Edible Bones Sardines and salmon (with bones) are packed with calcium and Vitamin D — another crucial nutrient for calcium absorption.
Vitamin D, The Silent Partner
Even if you consume enough calcium, your body needs Vitamin D to absorb it efficiently. Sunlight exposure for 15–20 minutes a day, along with foods like eggs, mushrooms, and fortified products, ensures that calcium is put to good use.
How Much Calcium Do You Need?
Children & Teenagers (9–18 years): 1,300 mg/day
Adults (19–50 years): 1,000 mg/day
Women 50+ and Men 70+: 1,200 mg/day
(These are general guidelines; individual needs may vary)
Lifestyle Tips for Strong Bones
✔ Stay physically active with weight-bearing exercises like walking, jogging, or yoga.✔ Avoid excessive caffeine, alcohol, and smoking as they reduce calcium absorption.✔ Eat a balanced diet with a variety of calcium-rich foods.
Calcium is King! Keep Bones Strong
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