Useful thing : Calcium intake is necessary for the strength of bones and teeth, these foods are good sources
The overall health of the body requires the consumption of a variety of nutritious foods. Calcium is one such essential mineral for our health, which is considered essential for the health of bones, teeth, and muscles. Calcium is essential for maintaining bone density as well as for muscle function and nerve signaling. In general, people consider milk and curd as the source of calcium, but there are many other things in the daily diet from which calcium can be easily obtained.
Why rely only on dairy products for calcium, say, dietitians? It can also be easily fulfilled by many other things in the diet. People who lack calcium in their bodies, their bones and teeth become very weak. Severe calcium deficiency can also lead to serious problems like osteoporosis. In such a situation, all people must consume a calcium-rich diet daily. Let us know about some such diets from which the necessary calcium for the body can be easily supplied.
How much calcium intake is necessary daily
Dieticians say calcium-rich foods are necessary for people of all ages. Adults should consume a diet that provides 1,000 milligrams of calcium per day. Women over the age of 50 require 1,200 milligrams of calcium per day, while children aged 4-18 years require 1,300 milligrams of calcium. In general, 300 mg of calcium can be obtained from 250 ml of milk.
Chia seeds are a good source of calcium
Nutritionists say that with just 45 grams of chia seeds daily, you can get calcium equivalent to a glass of milk. Chia seeds are also rich in fiber and protein, which are considered very beneficial for health. The high-quality protein present in it helps in muscle growth. Chia seeds can be consumed daily to keep bones, teeth, and nails healthy.
supply calcium with almonds
Almonds have the highest amount of calcium among all types of nuts. About 8% of the daily requirement of calcium can be met from about 22 almonds. Apart from this, 3 grams of fiber, healthy fat, and protein can also be obtained from 28 grams of almonds. Almonds are also considered an excellent source of magnesium, manganese, and vitamin E. There are many more benefits that can be obtained by consuming almonds regularly.
Sesame is also a source of calcium
In general, two types of sesame are available in the market - black or white. Both of these are considered to be rich in calcium. Apart from calcium, sesame is also considered a good source of manganese, copper, and zinc. Just 30 grams of sesame seeds can provide you with 300 milligrams of calcium. Sesame can be consumed in many ways to reduce the risk of chronic problems such as osteoarthritis. Along with reducing blood pressure and inflammation, the consumption of sesame is also considered beneficial in reducing the level of cholesterol in the body.
Sources and references:
Calcium-Rich Foods (Many Are Non-Dairy)
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