Calcium: Calcium plays an important role in strengthening bones. But almost every third person in our country is deficient in calcium. In such a situation, to compensate for its deficiency, you should include these calcium rich foods in your diet. How much of these foods should be eaten in a day so that the daily calcium requirement is met?
How much calcium to eat in a day?
A 19-50 year old needs 1000 mg of calcium per day. However, this quantity changes according to age. For example, this requirement increases to 1200 mg for women over 50 and elderly men.
To overcome calcium deficiency, include these things in your diet.
Ragi: Include two medium sized ragi rotis in your diet. Two ragi rotis contain approximately 200 to 250 milligrams of calcium.
Roasted sesame seeds: Consume two spoons of roasted sesame seeds a day. By consuming two spoons of sesame seeds, you will get 180 mg to 200 mg calcium.
Green leafy vegetables: To overcome calcium deficiency, include green leafy vegetables in your diet. Eat one bowl of green vegetables throughout the day. With this you will easily get two hundred milligrams of calcium.
Almonds: Consume eight to ten almonds in a day. If you consume ten almonds a day, you will get eighty to hundred milligrams of calcium.
Chickpeas: If you consume a bowl of chickpeas, you can easily get eighty to hundred milligrams of calcium. If you calculate their quantity, you will get approximately 800 mg calcium from them. You will get the remaining two hundred milligrams of calcium from lunch and dinner.
However, the doctor also says that if there is a deficiency of Vitamin D in your body then even calcium cannot do any work, so keep in mind that there is no deficiency of Vitamin D in your body.
Comments are closed.