The mineral calcium is vital for keeping the body healthy. It strengthens bones and teeth and prevents their decay, and it is also needed for the nerves, the heartbeat and the muscles. Calcium is especially essential for bone care, and a lack of it can lead to bone loss, or osteoporosis. So it is worth knowing which foods contain calcium.

Sesame seeds contain a high level of calcium along with other important vitamins and minerals. 100 grams of raw sesame seeds contain 1,000 milligrams of calcium.

Any citrus fruit, such as oranges, pomelo and lime, contains citric acid and vitamin C, which help make up a calcium shortfall quickly.

Almonds are high in calcium. 100 grams of raw almonds, or of ground almonds used in nut butter, contain 266 milligrams of calcium.

Green leafy vegetables are also a very good source of calcium. Spinach, broccoli, turnip greens and other greens contain plenty of it.

A cup of okra contains about 172 milligrams of calcium, which helps make up a deficiency in the body.

Broccoli is rich in calcium, and this calcium-packed vegetable helps make up a shortfall in the body.

Dates contain calcium, sulphur, iron, potassium, phosphorus, manganese, copper and magnesium, and dried dates are especially good. The calcium in dates works as one of the building blocks of bones and teeth.

Eggs are called a "superfood". They are rich in vitamins and minerals and are the best source of protein, which strengthens bones, while being fairly low in calories. For healthy bones, make a habit of eating at least one egg a day.

Soybean is very effective at making up a calcium deficiency. A cup of soybeans contains about 175 milligrams of calcium, and eating soybean curry regularly will make up the shortfall.

Source: Amader Shomoy. First published in Bengali on The Agro News.