Bones talk… What happens when there is a lack of calcium?

Bones are not just a structure that holds the body, but a living entity that needs constant care. At the heart of this equation stands calcium, the silent mineral that gives us strength from within. So how do we preserve this hidden pillar of life?

Calcium is the most important element in its construction, as it makes up about 99 percent of its components, but it is a mineral that the body cannot produce on its own. It is not only limited to strengthening the bones, but also contributes to the contraction of the heart muscle, the work of digestive enzymes, and the regulation of the functions of the nervous system.

The British National Health Service recommends consuming 700 mg of calcium daily, but when it is deficient, the body begins to withdraw this mineral from the bones to compensate for the deficiency, which gradually leads to their weakness.

Although dairy products are the most famous source of calcium, nutrition experts point to a group of other foods that nourish bones and support their health as we age, according to the British newspaper “Daily Mail”.

Below are the 6 most prominent foods that studies have proven effective in enhancing bone strength:

Broccoli

Start adding broccoli to your diet, as it is not just a healthy vegetable, but an important source of calcium and vitamins.

British nutrition expert Thalia Pellegrini says that one cup of cooked broccoli contains about 45 mg of calcium, in addition to vitamins A. AndC AndK1, essential for bone health.

Pellegrini advises avoiding excessive consumption of spinach and Swiss chard, as they contain oxalic acid, which hinders calcium absorption.

Dried plums

Dried peaches are one of the richest fruits in mineral elements, such as calcium, magnesium, and potassium, in addition to fiber that promotes digestive health.

A study from Pennsylvania State University showed that eating 5 to 6 dried peaches daily maintains bone density in postmenopausal women and reduces the risk of fractures.

It can be eaten alone or added to porridge and baked goods, in moderation due to its natural sugar content.

Canned fish

Canned oily fish, such as sardines and mackerel, are great sources of calcium, because we consume them with their small, mineral-rich bones.

One serving (50 grams) of canned sardines provides about 340 mg of calcium – nearly half the daily amount required – in addition to vitamin D and phosphorus, which are necessary for building bones. As for canned salmon, it provides about 180 mg of calcium per serving, which makes it a great choice as well.

Fermented foods

Nutritionist Ruchi Bhuaniya Lohia confirms that fermented foods such as kimchi, sauerkraut, and yogurt contribute to supporting bone health thanks to their containment of vitamin K, which helps activate proteins responsible for bone formation.

She adds that these foods improve intestinal health, which enhances the absorption of nutrients necessary for bones.

Beans

Beans are a rich source of magnesium, which helps the body utilize calcium and vitamin D.

Pellegrini recommends adding it to salads or cooked dishes to enhance its nutritional value.

Bone broth

Although bone broth is not high in calcium, it is rich in collagen, the essential protein in building bones and tissue.

Bhuwaniya Lohia says that collagen constitutes about 90 percent of the protein found in bones, and helps maintain their density and flexibility.

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