calcium rich food

Calcium-rich foods list For this it is necessary to include calcium-rich fruits in the diet. If we eat a diet rich in calcium every day, it helps our bones to become strong and strong. Calcium is essential to keep your heart healthy, teeth strong, and muscles working properly.

It is important to know what foods you eat and what calcium you get from them. How to daily intake of calcium-rich food is always asked by many people. What are the fruits that increase calcium

So today we are going to see in this article, what are calcium-increasing foods, and fruits we can include in our diet and fill up the lack of calcium in our bodiesHow much calcium can we consume from very young children to elderly people? Calcium foods list in Marathi. What calcium is obtained from, home remedies to increase calcium, high calcium foods chart in Marathi all these will be discussed in this article today.

What is calcium

Calcium is the most important mineral in our body. 99% of our bones and teeth depend on calcium. It is necessary to have more calcium in our body. The benefits of calcium play a huge role in strengthening the bones , controlling the function of muscles, nerves, heart .

Symptoms of low calcium – deficiency of calcium – symptoms of low calcium in body

  • Tingling in fingers.
  • Feeling tired.
  • Weakening of nails.
  • Loss of appetite.
  • Having a problem.
  • Lower cholesterol levels.
  • Pain in the bones.
  • High blood pressure.

You should know how much calcium you should consume in your diet every day. Let’s take a look at how much calcium we should be getting in our diet, from children to the elderly.

Calcium Food 

According to experts, we should consume 1000 ml of calcium from our diet every day. At the same time, 1300 ml of calcium should be consumed for children under the age of four to eighteen years. At the same time, people between 50 and 70 years of age should consume 1200 ml of calcium.

You must know that the most calcium that our body gets from dairy products. It includes milk, curd, butter, butter, buttermilk. The best source of calciumAlong with this, calcium can also be consumed from green leafy vegetables, fruits and seafood.

Calcium-rich foods / fruits – 

Calcium needed by our body is obtained from many foods. There are many foods that help increase calcium. Calcium food

1. Yogurt :

Yogurt is considered to be the best source of calcium. Eating yogurt is very beneficial for the health of the body. You must consume one cup of curd in your daily diet. Along with calcium, it contains many vitamins such as potassium, phosphorus, which are essential for the health of our body. If we consume yogurt in our daily diet, we reduce the risk of diseases like type 2 diabetes and heart disease.


2. Milk

Milk is also the best receiver of calcium. One cup (237 ml) of cow’s milk contains 276-372 milligrams of calcium. Along with calcium, cow’s milk is also an excellent source of vitamin D and vitamin C. Goat’s milk is also better for calcium. One cup of goat milk contains 327 mg of calcium.

3. Almonds

Almonds are also a good source of calcium. In addition, almonds are an excellent source of fiber, magnesium, magnesium, vitamins, and protein. Almonds are better for calcium than dry fruits.

4. Cheese

We all know that dairy products are very beneficial in increasing the amount of calcium in our body. Paneer is a product made from dairy products. Paneer is high in calcium and is also beneficial for the health of our body. If you want to keep your health healthy, you should consume paneer in your diet.

5. Eggs

Eggs are rich in calcium, but they are also rich in vitamin D. You should consume eggs in your daily diet. This will benefit your health. Consume boiled egg every morning. Eggs contain calcium, vitamin D, and protein, which are necessary for the body. Eggs are also very beneficial for making bones strong.

6. Tomatoes

Tomatoes contain vitamin K which helps in overcoming calcium deficiency. Therefore, you are beneficial for many health benefits of your body besides eliminating calcium deficiency. Tomatoes also reveal the beauty of your face. Tomatoes not only strengthen the bones but also help to compensate for calcium deficiency. For this you need to consume tomatoes in your daily diet.

7. Seeds

Chia seeds are rich in calcium. The seeds contain 125 milligrams of calcium. It contains the necessary components to reduce the amount of protein and fat. Include poppy seeds in your diet as it will give you more calcium. Sesame seeds and poppy seeds contain 126 milligrams of calcium.

8. Green leafy vegetables

We all know how beneficial green leafy vegetables are for the health of our body. Green leafy vegetables are rich in nutrients. Green leafy vegetables are very beneficial to keep your body healthy. Green leafy vegetables are rich in many nutrients like antioxidant vitamins K, C, A protein, fiber, folate.

Among the green leafy vegetables, spinach is very beneficial for the health of the body. Spinach contains the highest amount of calcium. For this, spinach should be consumed in large quantity in the diet. This vegetable keeps you free from diseases like heart disease, obesity, diabetes, vision loss.

9. Soybeans

Many people consume soybeans. Soybean is a calcium rich food. It contains as much calcium as milk. You should consume soybeans in your diet. Along with calcium, it also helps in strengthening our bones. Some people who do not like to drink milk can make up for their calcium deficiency by consuming soybeans.

10. Oranges, amla

Calcium content is more in orange amla. Along with calcium, it helps in increasing the immune system of the body. It helps in strengthening the bones of your body. It is also a good source of vitamin C.

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