Calcium deficiency can be a silent killer in women; these foods will restore bone strength.

News Topical, Digital Desk : According to the Mayo Clinic, people between the ages of 19 and 50 need 1,000 mg of calcium daily. Those older than this require 1,000–1,200 mg. 

Dairy Products 

Include a glass of full-cream milk, a bowl of yogurt, or a cup of cottage cheese in your daily diet. These are both excellent sources of calcium. 

green leafy vegetables 

Green leafy vegetables are not only rich in calcium but also contain many nutrients like iron and fiber. For variety, add them to salads, soups, or make a delicious vegetable curry. 

Seeds 

Seeds may seem small, but they're packed with calcium, protein, and healthy fats. Among these, sesame and chia seeds are particularly beneficial. Eat them when you're hungry in the evening, or blend them into a shake or juice for breakfast. 

Fig 

Drinking milk with figs can also be beneficial, as it supplies calcium, potassium, and vitamin K. Some people also enjoy it in salads and at snack time. 

Soy products 

Nowadays, tofu and soybean calcium fortified are also available in the market, these can also be included in the diet. 

Vitamin D Rich Foods 

Simply including calcium-rich foods in your diet isn't enough; it's also important to include vitamin D. It helps the body absorb calcium.