Calcium is a very important mineral used in the human body which plays an important role in keeping the bones, teeth, muscles and heart healthy apart from keeping the body active.
If we are not taking the required amount of calcium completely, it creates its deficiency in our body and invites many chronic diseases.
Calcium deficiency affects women in particular. Most women above 30 years of age face its deficiency.
If a child suffers from calcium deficiency, their physical development is stunted.
According to medical experts, people between the ages of 19 and 50 need 1,000 mg of calcium per day, while people over the age of 50 need 12,000 mg of calcium.
But the problem is that the human body cannot make calcium by itself, so it has to consume different foods to get it.
It is usually obtained from milk, yogurt, eggs, but if you are a vegetarian or are unable to take calcium from animal sources for some other reason, don’t worry. can complete
1- Gram
100 grams of gram can provide 150 mg of calcium. Apart from calcium, you can also get protein, iron, phosphorus from gram.
2- Okra
Adding 100 grams of okra to the diet provides 86 mg of calcium. Along with calcium, okra also contains fiber, magnesium, vitamin B6.
3- Soybean
Soybeans are an excellent source of calcium and an alternative to milk. Adding 100 grams of soybeans to the diet can provide 239 mg of calcium. In addition, it is also rich in iron and protein.
4- Sesame
Sesame seeds are very useful for us. Along with being rich in calcium, it also contains protein, iron, phosphorus, magnesium, zinc which is very important for our body. By consuming only 100 grams of sesame seeds, you can get the full required amount of 1,000 milligrams.
Also, consume green vegetables, fruits and dry fruits. Eat almonds, pistachios, figs, walnuts in dry fruits.
If you are deficient in calcium, you may also be deficient in vitamin D because vitamin D needs calcium to be absorbed into the bones.