Food is essential for life. It not only meets our nutritional needs but also acts as medicine (Oushadha) and a rejuvenator (Rasayana). Ayurveda highlights three important pillars for health: Ahara (food), Nidra (sleep), and Brahmacharya (celibacy). The more we prioritize our diet, the healthier we can be.Calcium-rich foods are crucial in the daily diet because calcium is essential for numerous bodily functions and overall health. Here’s why it is important to include calcium-rich foods in your daily routine:
1. Bone and Teeth Health
- Bone Strength and Density: Calcium is the primary mineral found in bones and teeth. It helps maintain bone density and strength, reducing the risk of fractures, osteoporosis, and other bone-related disorders.
- Dental Health: Calcium strengthens teeth and supports the structure of the jawbone, preventing tooth decay and maintaining overall oral health.
2. Muscle Function
- Muscle Contraction: Calcium plays a key role in muscle contractions, including the heart muscle. It helps muscles contract and relax, supporting physical movement and exercise.
- Prevention of Muscle Cramps: A sufficient calcium intake ensures proper muscle function and reduces the risk of muscle cramps and spasms.
3. Heart Health and Blood Circulation
- Blood Vessel Function: Calcium helps regulate blood vessel contraction and dilation, which is crucial for maintaining healthy blood pressure levels.
- Heartbeat Regulation: Adequate calcium levels are necessary for the proper functioning of the heart, supporting regular heartbeats.
4. Nerve Function
- Signal Transmission: Calcium aids in transmitting nerve signals throughout the body. It ensures proper communication between the brain and different body parts, supporting reflexes and sensory responses.
- Nervous System Balance: Adequate calcium levels help maintain the balance and functionality of the nervous system.
5. Hormone Secretion and Enzyme Function
- Enzyme Activation: Calcium is essential for activating various enzymes that are important for digestion and metabolism.
- Hormonal Balance: It also supports the secretion of hormones like insulin, which regulates blood sugar levels, and parathyroid hormone, which regulates calcium balance itself.
6. Prevention of Deficiencies and Diseases
- Preventing Osteoporosis: Consuming enough calcium daily reduces the risk of developing osteoporosis, especially as you age.
- Minimizing Calcium Deficiency Symptoms: Lack of calcium can lead to symptoms like brittle nails, hair loss, muscle cramps, bone pain, and dental problems. A calcium-rich diet helps prevent these issues.
7. Support for Growth and Development
- Children and Adolescents: Calcium is particularly important for children and adolescents, as their bones are growing rapidly. It supports proper bone development, helping achieve maximum bone density.
- Pregnancy and Lactation: Pregnant and breastfeeding women need higher calcium intake to support both their own bone health and the development of the baby’s bones.
Including calcium-rich foods in your daily diet is essential to maintain strong bones, support muscle and nerve functions, regulate heart health, and prevent long-term deficiencies and diseases. It is especially important during periods of growth, such as childhood, adolescence, pregnancy, and aging.
The Role of Calcium in Bone Health: An Ayurvedic Perspective
Calcium is primarily stored in the skeletal system of the body, providing strength and structure. In Ayurveda, the skeletal framework is referred to as Asthi Dhatu. Asthi Dhatu forms the foundation of bones and also gives rise to appendages like hair, nails, and teeth, which are considered its byproducts (Upadhatu and Mala).
Signs of Asthi Dhatu Depletion (Kshaya)
When there is a depletion of Asthi Dhatu, the following signs are observed:
- Asthi Soolam: Pain in the bones
- Hair Fall: Loss of hair
- Cracking of Teeth: Weak and brittle teeth
- Brittleness of Nails: Fragile nails
These symptoms are quite similar to those seen in modern science when there is a calcium deficiency, linking both Ayurvedic and contemporary views.
The Connection Between Asthi Dhatu and Vata Dosha
Asthi Dhatu and Vata Dosha are interconnected in Ayurveda. This relationship is described as Asraya-Asrayi Bhava, where Vata is supported by Asthi Dhatu. When there is a depletion or imbalance (Kshaya) in Asthi Dhatu, it can lead to an aggravation of Vata (Vata Prakopa). This Vata imbalance, in turn, affects the musculoskeletal system.
Recent clinical studies align with this concept, showing that calcium deficiency leads to the loss of bone matter, which may correspond to Asthi Dhatu Kshaya and subsequent Vata imbalance. The signs and symptoms of Vata aggravation and Asthi Dhatu depletion mirror those of calcium deficiency affecting the musculoskeletal system.
Herbal Remedies for Calcium Deficiency
Calcium-rich herbs and medicinal plants in Ayurveda typically possess:
- Katu (Pungent) and Tikta (Bitter) Rasa (tastes)
- Snigdha Guna (moistening qualities)
The Tikta Rasa is especially known for its Strotoshodhak (channel-cleansing) properties, which help to address blockages (Margavaran). However, it is important to note that the absorption of dietary calcium can be hindered by compounds like oxalates and phytates found in some plant sources.
since Vata and Asthi Dhatu (bone tissue) are connected, an increase in Vata can lead to a decrease in Asthi Dhatu. Some legumes reduce Vata, while others increase it. Both types, however, help strengthen bones, especially those rich in protein and phosphorus, which improve bone density.
1.Green gram (Mudga)
It is considered the best and is recommended for regular consumption (Nithyasevaneeya Ahara).
2.Black gram (Masha)
It is heavier to digest and is suitable for those who are healthy and physically active.
3.Horse gram (Kulatha)
It increases Pitta and blood, promoting digestion and better calcium absorption.
4.Til (Sesame Seeds)
- Calcium Content: Sesame seeds are one of the richest sources of calcium. Just a tablespoon of unhulled sesame seeds can provide around 88 mg of calcium.
- Additional Benefits: They are also high in healthy fats, magnesium, and iron, supporting bone health, skin health, and overall vitality.
- How to Use: Sesame seeds can be added to salads, smoothies, chutney or used in making tahini, a popular paste in Middle Eastern cuisine. Roasted sesame seed are also sprinkled on breads, stir-fries, or desserts.
5. Amaranth
- Calcium Content: Amaranth, a nutritious pseudo-grain, is a great source of calcium, offering approximately 116 mg of calcium per cup (cooked).
- Additional Benefits: It also provides protein, fiber, iron, and magnesium, making it a powerhouse of nutrients for overall health and particularly beneficial for bone health.
- How to Use: Amaranth can be cooked like quinoa or rice, used in porridge, soups, and salads. Amaranth flour(rajgiri ) can be used for baking gluten-free goods or making traditional Indian flatbreads(roti).Rajgiri chiki or ladoos.
6. Gond (Edible Gum)
- Calcium Content: Gond, also known as edible gum or gum acacia, is a natural resin that provides calcium and other nutrients essential for bone health.
- Additional Benefits: It is commonly used in Ayurveda for its cooling properties, and it also supports digestion and helps boost energy levels.
- How to Use: Gond is often used in winter recipes like gond laddu, a traditional Indian sweet made with nuts, seeds, and ghee. It can also be added to milk or porridges for an extra nutrient boost.
7. Fig (Anjeer)
- Calcium Content: Dried figs are rich in calcium, with one dried fig providing about 13 mg of calcium. Eating a few figs can contribute significantly to daily calcium intake.
- Additional Benefits: Besides calcium, figs are also high in fiber, antioxidants, and essential vitamins, supporting digestion, heart health, and immunity.
- How to Use: Figs can be eaten as a snack, added to cereals, or used in baking. They are also delicious when added to smoothies, salads, or paired with yogurt. Simple way can be eating 2 soaked fig empty stomach.
8. Ragi (Finger Millet)
- Calcium Content: Ragi is one of the highest natural sources of calcium among grains, providing about 344 mg of calcium per 100 grams. It is an excellent option for those looking to boost their calcium intake.
- Additional Benefits: It is also rich in dietary fiber, iron, and amino acids, supporting digestion, bone health, and overall nutrition.
- How to Use: Ragi flour is used to make traditional foods like ragi roti, dosa, and porridges. It can also be used into baking for cookies, bread, and other healthy snacks like ragi ladoos.
9. Soy (Soybeans and Tofu)
- Calcium Content: Soy products, especially fortified tofu, are excellent sources of calcium. 100 grams of tofu can provide around 350 mg of calcium. Soy milk is often fortified with calcium as well.
- Additional Benefits: Soy is a complete protein and contains isoflavones, which may support bone health and reduce the risk of osteoporosis, particularly in postmenopausal women.
- How to Use: Soybeans can be cooked and added to curries, salads, or stir-fries. Tofu is highly versatile and can be grilled, scrambled, or added to soups. Fortified soy milk is a great dairy alternative for smoothies, cereals, and baking.
Taking too much of (calcium)supplements:
A study indicated the risk of myocardial infarction remarkably increased by taking calcium supplements. Calcium supplements may increase the incidence of constipation, severe diarrhea, abdominal pain, flatulence and bloating. Studies indicate that individuals who consume supplemental calcium are at greater risk of developing kidney stones than individuals who did not consume calcium supplements. Calcium supplementation is also associated with an increased risk of developingage-related macular degeneration and metabolic syndrome.
Including these calcium-rich foods like Til (Sesame Seeds), Amaranth, Gond, Fig, Ragi, and Soy into your diet provides not only calcium but also a range of other nutrients that support overall health, especially bone health. They are excellent choices for those following a plant-based or vegetarian diet, offering diverse ways to meet daily calcium requirements.