{"id":35446,"date":"2023-06-06T14:39:12","date_gmt":"2023-06-06T12:39:12","guid":{"rendered":"https:\/\/getindya.com\/?p=35446"},"modified":"2026-11-03T17:29:32","modified_gmt":"2026-11-03T16:29:32","slug":"calcium-rich-foods","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/calcium-rich-foods\/","title":{"rendered":"10 Calcium-Rich Foods for Athletes"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Athletes, this post is for you. Do you know why <\/span><b>calcium-rich foods<\/b><span style=\"font-weight: 400\"> belong in your diet? They are important for <\/span><a href=\"https:\/\/getindya.com\/en\/nutrition-reduce-injury-risk\/\"><span style=\"font-weight: 400\">injury prevention<\/span><\/a><span style=\"font-weight: 400\">&nbsp;and much more.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Let us begin!<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Is Calcium?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Calcium is essential for health and the body&#8217;s most abundant mineral, found mainly in <\/span><b>bones and teeth<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The mineral <\/span><b>calcium <\/b><span style=\"font-weight: 400\">supports many functions, including bone structure, nerve impulses and blood clotting. Daily calcium-rich foods are important because the body cannot produce <\/span><b>calcium<\/b><span style=\"font-weight: 400\"> and must obtain it through food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">The amount of <\/span><b>calciu<\/b><span style=\"font-weight: 400\">m needed varies with age, sex and general health. As a reference, recommended adult daily intake is approximately <\/span><b>1000 to 1200 milligrams<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Are Calcium&#8217;s Properties?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">These functions make calcium-rich foods essential in a balanced diet:<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Building and maintaining <\/span><b>strong bones and teeth<\/b><span style=\"font-weight: 400\">. Calcium maintains bone structure and strength, helping prevent <\/span><b>osteoporosis<\/b><span style=\"font-weight: 400\"> and other bone diseases.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Regulating <\/span><b>muscle contraction and nerve transmission<\/b><span style=\"font-weight: 400\">. Calcium supports nerve signalling and muscle contraction, including the <\/span><b>heart<\/b><span style=\"font-weight: 400\"> and muscles controlling <\/span><b>breathing and digestion<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Blood clotting<\/b><span style=\"font-weight: 400\">. Calcium is a cofactor in <\/span><b>blood clotting<\/b><span style=\"font-weight: 400\">, helping stop bleeding after injury.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Heart rhythm regulation<\/b><span style=\"font-weight: 400\">. It regulates heart rhythm and cardiac muscle contraction.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Absorption of other minerals<\/b><span style=\"font-weight: 400\">. Calcium also supports absorption of minerals such as<\/span><a href=\"https:\/\/getindya.com\/en\/iron-oxygen-sporting-performance\/\"><span style=\"font-weight: 400\"> iron<\/span><\/a><span style=\"font-weight: 400\"> and <\/span><a href=\"https:\/\/getindya.com\/en\/zinc-rich-foods-athletes\/\"><span style=\"font-weight: 400\">zinc<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Reduced chronic disease risk<\/b><span style=\"font-weight: 400\">. Intake may reduce risks of conditions such as <\/span><b>high blood pressure<\/b><span style=\"font-weight: 400\"> and <\/span><b>diabetes<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29725\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos.webp\" alt=\"athlete after eating calcium-rich foods\" width=\"1001\" height=\"500\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-musculos-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Which Foods Contain the Most Calcium?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">These are the <\/span><b>10 calcium-rich foods<\/b><span style=\"font-weight: 400\">&nbsp;listed by calcium per 100 grams:<\/span><\/p>\n<p>\u00a0<\/p>\n<ol>\n<li><b>Parmesan cheese:<\/b><span style=\"font-weight: 400\"> 1184 mg of calcium<\/span><\/li>\n<li><b>Canned salmon with bones:<\/b><span style=\"font-weight: 400\"> 382 mg of calcium<\/span><\/li>\n<li><b>Greek yoghurt:<\/b><span style=\"font-weight: 400\"> 197 mg of calcium<\/span><\/li>\n<li><b>Cheddar cheese:<\/b><span style=\"font-weight: 400\"> 721 mg of calcium<\/span><\/li>\n<li><b>Kale:<\/b><span style=\"font-weight: 400\"> 150 mg of calcium<\/span><\/li>\n<li><b>Dried figs:<\/b><span style=\"font-weight: 400\"> 162 mg\u00a0<\/span><\/li>\n<li><b>Canned sardines with bones:<\/b><span style=\"font-weight: 400\"> 382 mg of calcium<\/span><\/li>\n<li><b>Mozzarella cheese<\/b><span style=\"font-weight: 400\">: 280 mg of calcium<\/span><\/li>\n<li><b>Firm tofu:<\/b><span style=\"font-weight: 400\"> 350 mg of calcium<\/span><\/li>\n<li><b>Almonds:<\/b><span style=\"font-weight: 400\"> 264 mg of calcium<\/span><\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">The amount of <\/span><b>calcium<\/b><span style=\"font-weight: 400\"> varies with food type and preparation. Age, gender, health and other nutrients also affect absorption and use. The priority is a varied diet with different <\/span><b>calcium-rich foods<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29726\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-parmesano.webp\" alt=\"Parmesan, a calcium-rich food\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-parmesano.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-parmesano-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-parmesano-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Do Some Foods Contain More Calcium Than Milk?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Yes! Although milk comes to mind first, several <\/span><b>foods contain more calcium than milk<\/b><span style=\"font-weight: 400\">. The list of <\/span><b>10 calcium-rich foods<\/b><span style=\"font-weight: 400\">&nbsp;above does not include milk.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Indeed, milk is not among these 10 foods. It contains approximately <\/span><b>113 mg of calcium per 100 ml<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p><br \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29727\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-leche.webp\" alt=\"milk, a calcium-rich food\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-leche.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-leche-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-leche-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><br \/><br \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Is Calcium from Plant Foods Beneficial?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Yes, <\/span><b>calcium from plant foods<\/b><span style=\"font-weight: 400\"> supports health, although absorption may be lower than from dairy or fortified foods.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The category<\/span><b> calcium-rich plant foods<\/b><span style=\"font-weight: 400\"> includes spinach, kale, broccoli, nuts, seeds and certain types of <\/span><a href=\"https:\/\/getindya.com\/en\/how-many-calories-in-tofu\/\"><span style=\"font-weight: 400\">tofu<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Some plant foods contain absorption inhibitors such as <\/span><b>oxalic and phytic acids<\/b><span style=\"font-weight: 400\">. However, most studies suggest no significant effect on overall dietary calcium absorption.<\/span><\/p>\n<p><span style=\"font-weight: 400\">On a <\/span><a href=\"https:\/\/getindya.com\/en\/balanced-vegan-diet-athletes\/\"><span style=\"font-weight: 400\">vegan diet<\/span><\/a><span style=\"font-weight: 400\">, obtain enough calcium from varied <\/span><b>calcium-rich plant foods<\/b><span style=\"font-weight: 400\"> and foods fortified with calcium and vitamin D. Adequate <\/span><b>vitamin D<\/b><span style=\"font-weight: 400\"> also supports calcium absorption.\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29728\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-brocoli.webp\" alt=\"broccoli, a calcium-rich food\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-brocoli.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-brocoli-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-brocoli-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>What Determines Calcium Bioavailability?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Remember the distinction between <\/span><b>calcium consumed<\/b><span style=\"font-weight: 400\"> , what we eat, and <\/span><b>calcium absorbed<\/b><span style=\"font-weight: 400\"> , what the body actually uses.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The term <\/span><b>bioavailability<\/b><span style=\"font-weight: 400\"> refers to how much calcium is absorbed and used after consumption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Consider it when choosing foods and supplements to favour calcium that is readily absorbed and used.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Among <\/span><b>foods with highly bioavailable calcium<\/b><span style=\"font-weight: 400\"> are dairy, oily fish, some greens such as kale and broccoli, nuts and tofu.<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Factors affecting calcium bioavailability:<\/span><\/h4>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fibre content<\/b><span style=\"font-weight: 400\">. Excessively high fibre intake may bind calcium and reduce intestinal absorption.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Individual calcium needs<\/b><span style=\"font-weight: 400\">. People with higher requirements may absorb more from food and supplements.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Vitamin D<\/b><span style=\"font-weight: 400\">. Low levels can reduce calcium bioavailability.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Age<\/b><span style=\"font-weight: 400\">. Bioavailability may decline with digestive and other age-related changes.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Other nutrients<\/b><span style=\"font-weight: 400\">. Vitamin K and other nutrients influence bioavailability. Oxalic-acid-rich foods such as spinach and beetroot can reduce calcium absorption.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Intestinal pH<\/b><span style=\"font-weight: 400\">. Absorption is greater in acidic conditions, so acid-reducing medicines may lower it.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Health status<\/b><span style=\"font-weight: 400\">. Inflammatory bowel disease, coeliac disease and gastric surgery can affect absorption.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Excess salt<\/b><span style=\"font-weight: 400\">. High salt intake may increase urinary calcium loss and raise urine and blood pH, potentially reducing intestinal absorption.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>High caffeine intake<\/b><span style=\"font-weight: 400\">. Caffeine increases urinary calcium excretion. Some studies suggest more than 300 mg daily, approximately 3 coffees, may reduce absorption. Others find moderate intake below 300 mg daily has no significant effect in healthy people. Caffeinated foods such as tea and chocolate also provide calcium and other bone nutrients. Completely eliminating caffeine to improve absorption is therefore not recommended.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Physical activity<\/b><span style=\"font-weight: 400\">. Regular exercise can stimulate bone formation and calcium uptake through mechanical loading. Sedentary behaviour can reduce bone density and calcium uptake, particularly in older people.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29729\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deporte.webp\" alt=\"runner after eating calcium-rich foods\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deporte.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deporte-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deporte-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Are There Foods with Calcium and Vitamin D?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Yes! Examples include:<\/span><\/p>\n<p>\u00a0<\/p>\n<ol>\n<li><b>Fortified dairy products:<\/b><span style=\"font-weight: 400\"> milk, yoghurt and cheese are often fortified with vitamin D and calcium.<\/span><\/li>\n<li><b>Fish<\/b><span style=\"font-weight: 400\">: salmon and canned sardines with bones provide calcium and vitamin D.<\/span><\/li>\n<li><b>Leafy greens:<\/b><span style=\"font-weight: 400\"> spinach, kale and chard contain calcium; some plant-based drinks are fortified with vitamin D.<\/span><\/li>\n<li><b>Dried fruit:<\/b><span style=\"font-weight: 400\"> dried figs and raisins provide calcium.<\/span><\/li>\n<li><b>Fortified foods:<\/b><span style=\"font-weight: 400\"> some breakfast cereals and <\/span><a href=\"https:\/\/getindya.com\/en\/orange-calories\/\"><span style=\"font-weight: 400\">orange<\/span><\/a><span style=\"font-weight: 400\"> juices may be fortified with calcium and vitamin D.<\/span><\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<h3><strong>Why Is Vitamin D Important?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Besides food, sunlight helps ensure adequate <\/span><b>vitamin D<\/b><span style=\"font-weight: 400\">&nbsp;because the body synthesises it when skin is exposed.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The nutrients <\/span><b>calcium and vitamin D<\/b><span style=\"font-weight: 400\"> work together for bone health and osteoporosis prevention: vitamin D is necessary for intestinal calcium absorption.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Without sufficient <\/span><b>vitamin D<\/b><span style=\"font-weight: 400\">, the body cannot absorb all the calcium needed for strong bones.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Vitamin D also regulates <\/span><b>blood calcium levels<\/b><span style=\"font-weight: 400\"> and calcium balance. When blood calcium is low, vitamin D stimulates<\/span><b> calcium release from bone<\/b><span style=\"font-weight: 400\"> to increase blood levels.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Adequate<\/span><b> calcium and vitamin D<\/b><span style=\"font-weight: 400\"> together support strong bones and teeth and prevent conditions such as osteoporosis.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29730\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-sardinas.webp\" alt=\"sardines, a calcium-rich food\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-sardinas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-sardinas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-sardinas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Calcium&#8217;s Role in an Athlete&#8217;s Diet<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Athletes need enough <\/span><b>calcium<\/b><span style=\"font-weight: 400\"> because its roles relate to<\/span><b> sports performance<\/b><span style=\"font-weight: 400\">. Key examples include:\u00a0<\/span><\/p>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Bone health and injury prevention<\/b><span style=\"font-weight: 400\">. Calcium maintains bone health and helps prevent fractures, particularly in high-impact sports.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Muscle contraction<\/b><span style=\"font-weight: 400\">. Calcium supports proper contraction and a normal heart rhythm.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Blood clotting<\/b><span style=\"font-weight: 400\">. Calcium is essential for clotting and supports the body&#8217;s response to contact-sport injuries.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Muscle fatigue<\/b><span style=\"font-weight: 400\">. It helps maintain acid-base balance, potentially helping prevent fatigue.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29731\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deportistas.webp\" alt=\"cyclists after eating calcium-rich foods\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deportistas.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deportistas-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-deportistas-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What Are Calcium Deficiency Symptoms?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Symptoms of <\/span><b>calcium deficiency<\/b><span style=\"font-weight: 400\"> range from mild to severe according to its severity and duration.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Remember that <\/span><b>calcium deficiency symptoms<\/b><span style=\"font-weight: 400\"> may have other causes. Consult a healthcare professional to understand their origin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Common symptoms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Insomnia<\/b><span style=\"font-weight: 400\">, as calcium deficiency can affect sleep patterns.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Muscle weakness and cramps<\/b><span style=\"font-weight: 400\">. Inadequate calcium can impair contraction and cause weakness and cramps, particularly in the legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Bone pain and fragility<\/b><span style=\"font-weight: 400\">, increasing fracture risk.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Dental problems<\/b><span style=\"font-weight: 400\">. Deficiency increases cavities and other dental problems.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Heart problems<\/b><span style=\"font-weight: 400\">, such as reduced heart rate.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29732\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-lesiones.webp\" alt=\"injured athletes with insufficient calcium intake\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-lesiones.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-lesiones-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/alimentos-con-calcio-lesiones-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p><br \/><br \/><span style=\"font-weight: 400\">Now you know calcium&#8217;s role, you may want more calcium-rich foods. Unsure how? Explore our <\/span><b>subscription options<\/b><span style=\"font-weight: 400\"> and work with one of our <\/span><a href=\"https:\/\/getindya.com\/\"><span style=\"font-weight: 400\">sports nutritionists<\/span><\/a><span style=\"font-weight: 400\"> . Let us get started!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What role do calcium-rich foods play in an athlete\u2019s diet? INDYA sports nutritionist Marta Aguilar explains.<\/p>\n","protected":false},"author":9,"featured_media":22400,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35446","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35446"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35446\/revisions"}],"predecessor-version":[{"id":35809,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35446\/revisions\/35809"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/22400"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}