Recommended Calcium intake for your better health

Calcium is not only an essential mineral but it also strengthens our bones. So if you always feel that you have to rely solely on milk to get calcium, then you must read this article carefully. It is very important for us that we get a certain amount of calcium in our diet.

Calcium is a very important nutrient for the body. It has a large role in our diet just like other essential nutrients. Calcium is needed to keep bones and teeth healthy and strong. It also improves our health. If there is a lack of calcium in the body then many problems occur. Let’s Learn 6 Symptoms which show that there is a lack of calcium in your body.

  • Bones weaken

    The first and foremost symptom of calcium deficiency is the weakness of the bones. In such a situation, the bones of the children begin to weaken first. If there is a lack of calcium in the body, it can easily break the bone. Also in the muscles, there is acidity and pain too. In some extreme cases, there is a possibility of a disease called rickets.

  • Tooth decay

    Calcium deficiency is clearly visible on teeth. The tooth rote is the first symptom. If there is a shortage of calcium in childhood, then the baby’s teeth will leave for a long time.

  • Broken Nails

    Calcium is needed for strong nails. So when your body lacks calcium, the nails become very weak and they start to rupture. If so, then understand that there is a shortage of calcium in your body.

  • Adolescence delayed youth

    If there is a delay in puberty in adolescents and menstrual disorder, then it may be a sign of calcium deficiency. In such a situation, many teenagers may suffer a lot before the monthly.

  • Loss Of hair

    Hair loss starts when calcium deficiency is not found and its correct dose is not found. Hair becomes stiff and stiffness in them. If such symptoms are visible then check the calcium deficiency too.

  • Lack of energy 

    If a person feels fatigue all the time, then he is probably going through a lack of calcium. This is because, when there is a pain in bone and muscles in the body, it starts to feel tired. Due to low calcium, there are also some symptoms of not having sleep, fear, and worry.

Just remember: If your body has low levels of Vitamin D, then having these foods will not get calcium because Vitamin D helps in calcium absorption from your diet. Here are some important recommended calcium intake foods.

Food recommended calcium intake

# 1 Curd / Yogurt

We are talking about plain and sour curd which is prepared daily in most Indian homes. Many people are allergic to lactose, where yogurt food will be fine to consume. Do not mix sugar as it contains calcium same as milk.

# 2 Sardines

For all non-vegetarians, sardines are an inexpensive sea fish that is found in fish markets and budget restaurants across India, especially in the coastal states of South, West, and Eastern India. Sardines contain 33 percent of calcium which is quite a number for a single ingredient.

# 3 Cheese

Parmasian Cheese containing the highest amount of calcium is anyways consumed widely who love Italian. Also, cheese adding in sandwich make it richer in calcium and luscious in taste.

# 4 Dried fig (Anjeer)

Figs are good because they are not only a great source of calcium, but also many fiber and iron are also present in them.

# 5 Green Leafy vegetables

From broccoli to spinach, green leafy vegetables are rich in many essential minerals, including calcium.

# 6 Almond

Almonds are rich in vitamin E and calcium. But in large quantities if they are eaten, they produce very warm heat, so please eat almonds in just one hand a day.

# 7 Shrimps

Shrimp are rich in calcium but when you overcook them, they lose their calcium. So make sure you do not boil them for a long time.

# 8 sesame

1 teaspoon of sesame has an equal ratio of calcium as much as 1 glass of milk.

# 9 Tofu

Tofu is made from soybeans, which contains a lot of calcium.

# 10 Oranges

Oranges are eaten in winter and also contain a lot of calcium.

# 11 Soymilk

Soy milk is often consumed by people who have lactose intolerance. Actually, it has not much calcium like the original milk has, but it contains approx. 300 mg per ounce.

# 12 Oatmeal

Oats is quite healthy compared to Cornflakes and not too expensive. Oats contain a lot of fiber and calcium.

# 13 Lady Finger (Bhindi)

Bhindi has a lot of nutrients, especially calcium. You will get calcium up to 175mg in a bowl of a lady’s finger.

# 14 The crab

Crabs look sweet, of which there are lots of minerals. About 123mg calcium is found in a 1 cup of crab meat.

# 15 Boiled eggs

Boiled egg contains 50 mg of calcium per boiled egg. Apart from this, they are also full of protein and vitamin A.

# 16 Tamarind (Imli)

In comparison to the list given above, there is no calcium in the tamarind but yes, it is rich in potassium and fiber.

# 17 Dates

When it comes to calcium and iron, dates are your best friend. Apart from this, they also look delicious in food.

# 18 Custard Apple (Sitafal)

The fruit Sitafal or custard apple is highly rich in vitamin C. Eating Sitafal or Custard Apple is just like eating Pomegranate, where you need to peel off the hard skin and scoop out the small bead like soft, dark colored flesh to eat.

# 19 Soybean

We have already discussed soy milk and tofu in this list, both of which are soybean products. Therefore, this list will not be complete if we do not mention soybean here.

# 20 Broccoli

100 grams crunchy broccoli, you can give up to 47 milligrams of calcium, which is very high. So definitely include it in your diet.

So, these are some important foods other than milk, which should be included in your daily diet to maintain your calcium level. As calcium is necessary to strengthen your bones and teeth.