Calcium rich foods that are not hard on weight loss

Calcium along with vitamin D plays an vital part in influencing bone density. Calcium rich food is necessary for bone health.

When it comes to bone related issues the only thing we imagine is calcium deficiency. Calcium is one of the important factor in creating bone but not the only one. Calcium needs many other nutrients like proteins, magnesium and vitamin D to make the bone structure.

Calcium and vitamin D rich food shall be added in diet. Vitamin D deficiency arises when you avoid sun. So give yourself a morning sunbath to avoid vitamin D deficiency.

In the body, bone is created by some specific cells. These cells create a framework or structure with proteins and then calcium along with phosphorus form a crystal on top of this structure. Vitamin D helps absorb calcium and magnesium regulates the level of calcium required in a cell.

When we are young and growing (age 0-30 years) our body makes new bone faster than it breaks down old bone. This allows us to grow in height, gain strength and increase bone mass. To reach the maximum bone mass and density (around the age of 30), it is important to get adequate amounts of protein, calcium and Vitamin D at this stage.

When we reach around 30, our bones stop growing and enter a phase called bone remodeling, which occurs throughout our adult life. During this phase, old bone is broken down at a faster rate than new bone is formed. Depending on the amount of work/load we put on the bone, new bone portions are formed as old bone portions are being lost. Again, for new bone tissue to form, we need protein, calcium (cal), magnesium (mg) and Vitamin D.  If the body does not receive these nutrients in adequate quantity, formation of new bone tissue is slowed down; however, the body continues to lose old bone tissue.

Vegetables	Energy, Kcal	Calcium, Mg	Energy/Calcium Kcal/Mg
Amaranth Spined Leaves, Red And Green Mix	23.64	372	0.06
Agathi Leaves	70.46	901	0.08
Radish Leaves	26.03	234	0.11
Knol Khol Leaves	42.51	368	0.12
Fenugreec Leaves	34.39	274	0.13
Ponnaganni	50.87	388	0.13
Amaranth Leaves, Red	33.44	245	0.14
Pumpkin Leaves, Tender	44.18	271	0.16
Crab, Sea	67.59	333	0.20
Drumstick Leaves	67.35	314	0.21
Garden Cress	49.68	217	0.23
Parsley	72.84	288	0.25
Gingelly Seeds, White	519.23	1283	0.40
Khoa	315.74	602	0.52
Paneer	257.70	476	0.54
Ragi	320.52	364	0.88

Diet Kundali provides you list of calcium rich food that you can include in your diet to address calcium deficiency related issues. For defining their priority we have used a term called Energy to calcium ratio. This designates how much amount of calories you need to consume to get 1 mg of calcium. It is very important to maintain watch on calories while achieving nutritional compliance. A smaller energy to calcium ration means you get 1 mg of calcium with minimum calories overload and the larger ration means you may get more calories to get 1 mg of calcium. We recommend using these vegetables in your diet chart thereby experimenting with your energy intake. You can watch your calories and nutrition status in Diet Kundali app. Here is how togenerate your diet chart.