Eat these 8 foods to overcome calcium deficiency in the body, bones will remain strong till old age

Calcium is an essential mineral for our body, which plays an important role in strengthening bones and teeth, muscle contraction, proper functioning of the nervous system and blood clotting. Calcium deficiency in the body can weaken bones, which can lead to problems like osteoporosis, joint pain and muscle cramps. Therefore, it is important to consume plenty of calcium (Calcium-Rich Foods) through a healthy diet.

Daily Requirement of Calcium

Calcium requirements vary for people of different age groups. According to the National Health Institute , a healthy adult needs 1300 mg calcium daily. 

Calcium Deficiency Symptoms

• Bone pain and weakness
• muscle cramps
• Fatigue and weakness
• breakage of nails
• Dental problems
• Irregular heartbeats

Foods to overcome calcium deficiency (Calcium-Rich Foods)

• Milk and dairy products- Milk, curd, cheese and buttermilk are the best sources of calcium. One cup of milk contains about 300 mg of calcium. Curd also contains probiotics , which improve digestion.
• Green leafy vegetables- Vegetables like spinach, fenugreek, mustard greens, broccoli and kale are rich in calcium. They also contain vitamin K, which is beneficial for bone health.
• Sesame and flax seeds- Sesame seeds are an excellent source of calcium. One teaspoon of sesame seeds contains about 90 mg of calcium. They can be eaten by mixing them in salad, soup or laddu. Flax seeds are also rich in calcium and omega-3 fatty acids.
• Soybeans and tofu- Soybeans, tofu and soy milk are good plant-based calcium options, especially for vegetarians. 100 grams of tofu contains about 350 mg of calcium.
• Almonds and walnuts- Almonds contain calcium as well as healthy fats and protein. Eating a handful of almonds daily removes calcium deficiency.
• Fish – Fish like sardines and salmon are rich in calcium and vitamin D, which is beneficial for bones.
• Oranges and figs- Oranges contain calcium along with vitamin C. Dried figs are also rich in calcium. Eating 2-3 figs daily can cure calcium deficiency.
• Kidney beans and chickpeas- Pulses and beans like kidney beans, chickpeas and lentils contain a good amount of calcium. Calcium deficiency can be overcome by including them in the diet.

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