Adequate intake of calcium is important to keep most nutritional deficiencies at bay. Research finds that adequate calcium intake might help in body weight regulation. Additionally, it may help manage moderate-to-severe premenstrual symptoms. Calcium benefits bone health in more ways than one and reduces the risk of osteoporosis, bone problems. It is critical to dental health. Calcium plays a vital role in cell signaling in the body. That is, calcium is an essential part in the cellular role in the constriction and relaxation of blood vessels, muscle contraction, nerve impulse transmission, and insulin secretion . You can increase your calcium intake by including: Nuts and seeds, including all types of nuts - almonds, walnuts, pistachios, pine nuts, flax seeds, sesame seeds lead the pack. Spices - fenugreek seeds, cumin seeds, Greens - spinach, kale Citrus fruits Tomatoes Beans - Green and soybean Legumes - chickpeas, black gram Cabbage Cucumber Caluflower, broccoli
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