Calcium For Bones: Calcium is essential for bones, these are calcium rich foods

Calcium Rich Food: Calcium is very important for our body (Calcium for Health). Calcium is necessary to strengthen bones, nerves, blood, muscles and to remove the weakness of the heart. Our bones and teeth contain 99% calcium in our body. Whereas 1 percent calcium is in the blood and muscles. In such a situation, to stay healthy, you should include a diet rich in calcium. These are the symptoms of calcium deficiency and foods rich in calcium.

How much calcium is needed per day? (Daily Need Of Calcium)

1-500-700 mg calcium per day for older children
2- calcium 700-1,000 mg daily for youth
3- 1,000 to 1200 mg calcium per day for pregnant women
4- about 2,000 mg calcium per day for nursing women

Calcium Deficiency Symptoms

1- Lack of calcium in the body leads to weak bones and bone pain.
2- Lack of calcium causes muscle cramps .
3- Calcium deficiency also leads to a decrease in memory.
4- Sometimes the body becomes numb and the hands and feet There is tingling in my teeth.
7- Lack of calcium in the body can also lead to the problem of blood clotting.

Main Sources of Calcium

1 soybean- Soybean is rich in calcium and iron. The element found in soybean provides benefit in bone disease. Soybean is very important to strengthen bone and increase immunity. You can also include tofu in your diet. 

2 milk curd and cheese- To overcome the deficiency of calcium, milk, curd and cheese must be included in the food. Milk and its products are a good source to meet the daily requirement of calcium. 

3 sesame- About 1 teaspoon sesame contains 88 mg calcium. You must use sesame in food. If you want, you can also eat it by adding it to salad or soup.

4 green vegetables- You should make vegetables an important part of your diet. Rich in vitamins and minerals, especially in green vegetables. Include green leafy vegetables, beans, broccoli in your diet. Beans and broccoli are rich in calcium and protein. 

5 fruits- If you eat 2 oranges daily in fruits, it will complete the deficiency of calcium in the body. 

6- Almonds- Almonds are called superfoods. Calcium is also found in almonds. By eating almonds daily, you can meet the deficiency of calcium in the body to a great extent.

7- Cumin- Calcium deficiency can also be overcome by drinking cumin water. Add 1 teaspoon cumin in 1 glass of warm water and drink this water 2-4 times a day.

8- Non-Veg- To meet the deficiency of calcium and protein, you can eat non-veg in food. Include salmon, tuna, mackerel and fish in your diet.  

9- Ragi- Ragi is very beneficial for health. You must include ragi in the diet for calcium. Calcium is found in abundance in ragi. You can eat it by making pudding, roti or cheela. 

10- Amla- Amla also contains a lot of calcium. Apart from this, Amla has a lot of antioxidant properties which protect the body from infection. Immunity also increases by eating amla. You can also eat Amla juice or Amla in powder form.

Disclaimer: The method, methods and claims mentioned in this article are not confirmed by ABP News. Take these only as suggestions. Please consult a doctor before following any such treatment/medication/diet.

Also read: Iron Deficiency: If you are troubled by decreasing hemoglobin, then there may be iron deficiency, know the symptoms and prevention


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