Calcium Rich Foods:  Calcium is a very important mineral for our body. It helps in strengthening our bones and teeth, controls muscle function and helps the nervous system to function properly.

Calcium deficiency can cause many health problems, such as osteoporosis, muscle cramps and tooth damage. So here we are telling about 7 such foods (Foods For Calcium), which are rich in calcium and can help in overcoming calcium deficiency. Let's know. 

Calcium-Rich Foods

• Milk- Milk is a very good source of calcium. A glass of milk contains about 300 mg of calcium, which is about 30% of the daily calcium requirement for an adult. Milk also contains vitamin D, which helps in the absorption of calcium.
• Yogurt- Yogurt is also a good source of calcium. One cup of yogurt contains about 200 mg of calcium. Yogurt also contains probiotics, which are beneficial for digestive health.
• Paneer- Paneer is another good source of calcium. 100 grams of paneer contains about 800 mg of calcium. Paneer also contains protein, which is essential for building and repairing muscles.
• Green leafy vegetables - Green leafy vegetables, such as spinach, kale, and collard greens, are rich in calcium. One cup of spinach contains about 100 mg of calcium. Green leafy vegetables also contain vitamin K, which is essential for bone health.
• Tofu- Tofu is a good source of calcium. Especially for those who do not eat dairy products. 100 grams of tofu contains about 200 mg of calcium. Tofu also contains protein, which is necessary for building and repairing muscles.
• Almonds- Almonds are a good source of calcium. 100 grams of almonds contain about 250 mg of calcium. Almonds also contain healthy fats and fiber, which are beneficial for heart health.
• Fish - Certain types of fish, such as salmon and sardines, are rich in calcium. 100 grams of salmon contains about 200 milligrams of calcium. Fish also contains omega-3 fatty acids , which are beneficial for heart health.

It is important to note that vitamin D supplementation is also necessary to increase calcium absorption. The best source of vitamin D is sunlight . Apart from this, you can also eat foods rich in vitamin D, such as milk, eggs, and fatty fish.

If you have any symptoms of calcium deficiency, you should talk to your doctor. They may recommend you take calcium supplements.