This can be regarded as a very popular question among a lot of people who are facing calcium deficiency. As we all know, some people might be uncomfortable with taking calcium supplements due to a number of reasons. In addition to that, it has been observed that most people prefer making modifications in their diet in order to deal with the deficiency. So, let’s see what a high calcium foods chart is. This phrase is quite simple and most of us by now might have got a brief idea regarding what this discussion is about. Here, we will be discussing some food charts or diet charts that are rich in calcium and can be taken by all those who are suffering from calcium deficiency. Thus, it is evident that this discussion is indeed quite important for a lot of people out there.
Calcium can be regarded as the most abundant mineral in the body and about 99 percent of the body’s calcium is stored in our bones and teeth. But unfortunately, most of us are not including enough calcium rich foods in our diet. In addition to that, calcium also plays an important role in our cardiovascular health, muscle function as well as nerve signaling. A recent study has revealed that the RDA level defined for calcium at 800 milligrams might not be sufficient to prevent bone loss in certain target groups. This mostly includes post-menopausal women. Hence, it has been suggested that 1,000 to 1,500 milligrams per day is optimal. So, here we will be looking at some diet charts that are rich in calcium.
Food Chart- I
Here, we will be discussing a high calcium foods chart. Now, for breakfast you can take 2 poached eggs, 2 slices of toast, 1 cup green tea with 1 tsp Honey, 2 Cashew nuts, 5-6 Almonds, and 3-4 Raisins. As we can see, it is not at all complicated and almost everything can be regarded as readily available. After that, for mid-meal you can consider taking 1/2 cup Tender coconut water and 1 Kiwi fruit. It can definitely be regarded as very refreshing and will also provide a number of vital nutrients to our body. Then comes lunch. Here, we have to take 2 Chapatis along with half a cup of Malabar Spinach and Pumpkin curry and one-third cup of Raita. Now, some people prefer eating rice for lunch. For them, this lunch can be regarded as a bit different. But this modification will surely help them a lot in gaining the much needed nutrients. In the evening, you can consider having Kale n Spring onion soup. Here, we have to keep in mind that you should take half a cup of soap. Taking the right amount is very important because if we take more than this, then it might alter our appetite and we might not feel like having dinner later. For dinner, you can have Parboiled Rice with Potato and Drumstick curry. The amount of rice and curry is also very important. You should try to consume half a cup of rice with one third cup of curry. This can be considered as a plus point for all the rice lovers out there. Thus, this food chart can be regarded as an excellent option for all those who are looking forward to consuming foods rich in calcium!
Food Chart II, the best high calcium foods chart
This chart can be regarded as the best option for all those who are experiencing calcium deficiency. Here, for breakfast, you can consume Scrambled Eggs with Baked Tomato. The quantity should be half cup. In addition to that, you can also include Green Tea with Honey, 2 Cashew nuts, 5-6 Almonds, and 3-4 Raisins. Thereafter, for mid-meal, you can have half a cup of Tender coconut water and 1 Custard Apple. Then, for lunch you can have 2 Chapatis and Watercress curry. Again the quantity of the curry should be 1/2 cup. Along with this, you can also take a Roasted Papad. Thus, this completes the lunch. Thereafter, in the evening, you can take one Veg. Uthappam along with a cup of Green Tea. Lastly, for dinner you can take half a cup of Parboiled Rice and Fish stew. Here, you have to keep in mind that you should take 1 piece of fish and the quantity of the stew should be one-third of a cup. As we have already mentioned, some people prefer eating rice for lunch. Hence, the option of Chapatis for lunch might disappoint them a lot. Thus, it is appropriate to say that the option of Parboiled Rice for dinner is indeed a great relief for all these people. But at the same time, you should keep in mind that you should be extremely careful with the quantity of the given food items. Consuming more or consuming less is not at all recommended.
Food Chart- III
This can also be regarded as the best high calcium foods chart. Here, for breakfast, you can have a cup of Broccoli, Spring Onions and Mushroom soup. Along with this soup, you can have 2 Cashew nuts, 5-6 Almonds, and 3-4 Raisins. Thereafter, for mid-meal, you can have half a cup of Tender coconut water and 1 Orange. Again for lunch, you can have 2 Chapatis and half a cup of Rajma. Along with this, you can have one-third cup of Raita. Thereafter, in the evening, you can have Boiled Corn and Carrot Chat. The quantity of the chat should be half a cup. Along with this, you can also have a cup of Green Tea. Lastly, for dinner, you can consume half a cup of Khichdi along with Baked Potato. Thus, this can also be regarded as a great option for all those who are looking for food charts rich in calcium.
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Thus, from our discussion of this topic, it can be concluded that there are a number of food charts that can be regarded as the best high calcium foods chart. Here, we have discussed in detail about three of them. Thus, this discussion can be regarded as very important for all those who are dealing with calcium deficiency.