5 Calcium Rich Foods For Women Above 40

5 Calcium Rich Foods For Women Above 40

Published: 06:42AM 11 January 2023

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Jayti Shah

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The majority of women are unaware of the importance of calcium in their health. It is true that women's diets do not meet the recommended daily calcium intake. Calcium is essential for bone health during old age.

Calcium is the most abundant mineral in the human body, accounting for over 99% of the total amount found in bones and teeth. Calcium is essential for bone growth and maintenance; insufficient intake increases the risk of osteoporosis. It is also necessary for normal nerve function, blood clotting, and muscle health. Calcium is important at various stages of a woman's life.

What is the fundamental function of calcium in our bodies?
Calcium is an important nutrient that is primarily required to maintain strong bones and teeth. Aside from that, it is required for the brain to function properly, for your muscles to be powerful, and for your heart to beat at the appropriate rhythm.

What is calcium's role in women's health?

1.Prevents Premenstrual Syndrome
Calcium is one of the few natural supplements that has been conclusively proven to help women suffering from PMS. Women who do not consume enough calcium react negatively to estrogen and progesterone, resulting in PMS symptoms.

2. Increase your calcium intake to prevent osteoporosis.
Adequate calcium intake in adolescence helps girls begin their adult lives with stronger bones, lowering their risk of fractures as adults. A calcium-deficient diet increases the risk of developing osteoporosis later in life.

3. Weight Management
The research results on how calcium may help with weight control are also mixed. Some research has found a link between a high calcium intake and a lower body weight. Others show that eating foods high in low-fat calcium as part of a diet low in total calories may reduce your risk of obesity. It may also help obese people lose weight.

4. Skin Damage Prevention
Calcium deficiency causes the appearance of whitish spots on the face and skin. A calcium-rich diet can help you get rid of white spots and restore your skin's natural glow. Calcium also helps to slow the aging process and aids in skin repair.

Calcium: In this article, we list the best calcium-rich foods to include in the diet of people in their 40s.


Tofu is an excellent source of calcium due to its high calcium content. While 1/2 cup of firm tofu contains 80 mg of calcium, the same amount of regular tofu contains 135 mg, which is better for you. Tofu that has been treated with calcium sulfate, on the other hand, is more calcium-rich. As a result, a serving of 1/2 cup firm tofu fortified with calcium contains 204 mg of calcium, whereas a serving of 1/2 cup soft tofu fortified with calcium sulfate contains 138 mg of calcium.

Tofu (Image courtesy - iStock photo)

2. Nuts and seeds

Chia seeds, sesame seeds, flax seeds, walnuts, peanuts, and sesame seeds are all high in calcium. These calcium-rich seeds are easy to include in your diet. You can include them in your daily diet by adding them to smoothies, shakes, or salads.

Nuts and seeds (Image courtesy - iStock photo)

3. Milk

Milk is one of the best calcium-rich foods, so eliminating it from the diet may result in insufficient calcium intake. Milk contains calcium as well as a few other important minerals and vitamins. Fat-free milk is the best option because it contains less calcium than milk with higher fat content. One cup of skim milk contains 306 mg of calcium.

Milk (Image courtesy - iStock photo)

4. Green Leafy Vegetables
Leafy green vegetables are extremely healthy, and many of them, such as fenugreek leaves, spinach, and kale, are high in calcium. Oxalates, which are naturally occurring compounds that bind to calcium, are abundant in leafy vegetables such as spinach.

Spinach (Image courtesy - iStock photo)

5. Chickpeas

Garbanzo beans, also known as chickpeas, have a surprising 109 mg of calcium per cup. They also have 10 g of protein and about 10 g of fiber, which helps you feel fuller for longer.

Chickpeas (Image courtesy - iStock photo)


Calcium is an essential mineral that you should get from your diet. Calcium deficiency can cause muscle atrophy (stiffness and rigidity), nerve dysfunction, and decreased appetite. Similarly, too much calcium can be harmful to your body. As a result, the key is to consume the appropriate amount of calcium for your body.

Calcium is essential for bone mass development, maintenance, and preservation at all stages of life. Calcium sources in our diet extend beyond dairy and incorporating calcium-rich vegetables and fortified foods will aid in meeting daily calcium requirements. For optimal absorption, combine calcium with adequate vitamin D.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

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