Importance of Calcium and How to Avoid Deficiency

Importance of Calcium

• Essential mineral for:
  • Bones and teeth
  • Heart
  • Muscles and nerves
• 99% of body’s calcium is in bones and teeth

Symptoms of Calcium Deficiency

• Lower back pain and neck pain
• Cracking sound in joints
• Weak bones; easy fractures
• Teeth cavities and decay
• General tiredness
• White spots on nails and face
• Trouble focusing and sleeping
• Potential development of arthritis, psoriasis, and eczema
• Women: Improved PMS with calcium intake

Causes of Calcium Deficiency

• Poor calcium intake in diet
• Weak digestion or medications hindering absorption
• Excessive masturbation (Ayurveda)
• High consumption of tea, coffee, sugary foods
• Poor quality of milk; could cause gas, bloating, diarrhea

Avoiding Calcium Deficiency

Choosing the Right Sources of Calcium

• Choona (Limestone)
  • Must be edible grade, purified
  • Consumed with curd for better absorption
• Sesame Seeds
  • 100g = 975mg of calcium
  • Rich in magnesium, manganese, zinc
  • Forms such as roasted seeds, laddoos, added in food
• Kulthi Dal (Horsegram)
  • 100g = 300mg of calcium
  • Natural remedy for kidney and gallbladder stones
  • High in iron; may take longer to cook
• Ragi (Finger Millet)
  • 100g = 330mg of calcium
  • High in potassium and iron
  • Forms such as roti, dosa mix, idli mix
• Rajgira (Amaranth/Ramdana)
  • 100g = 340 mg of calcium
  • Contains all 9 essential amino acids
  • Gluten-free, used in chapati and halwa

Practical Tips

• Combine calcium sources with curd or fatty foods for better absorption
• Avoid over-reliance on calcium pills
• Diversify your diet with pulses, leafy greens, and fortified foods
• Massage with sesame oil and sun exposure for Vitamin D

Additional Tips

• For Chapped Lips: Use natural lip balms without petroleum jelly, e.g., Mamaearth's tinted lip balm.

Final Note

• Include the listed calcium-rich foods in your diet to avoid deficiencies.
• Linked sources available in the video’s description.