Calcium deficiency is a ‘silent killer’ for women, these superfoods will restore bone strength.

New Delhi. At present, calcium deficiency among women is emerging as a serious health crisis. Doctors have warned that calcium deficiency in the body acts like a ‘silent killer’. Its symptoms are not visible in the beginning, but gradually it makes the bones hollow from inside. Due to not paying attention on time, women are falling prey to dangerous diseases like osteoporosis. Due to which the risk of fracture increases manifold.

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Why are women more at risk?

According to doctors, bone density in women’s body starts decreasing after the age of 30. Apart from this, the demand for calcium increases rapidly due to hormonal changes in the body during pregnancy, breastfeeding and menopause. In such a situation, if calcium is not available in sufficient quantity, the body starts absorbing calcium from the bones.

These main foods will restore bone strength

Health experts have advised women to include certain superfoods in their daily diet, in which, apart from dairy products like milk, curd and cheese, ragi is one of the quickest and most accessible sources of calcium. Apart from this, green leafy vegetables like spinach, broccoli and fenugreek along with sesame and chia seeds are also a good source of calcium. Their regular consumption is helpful in strengthening bones. Apart from these diets, consumption of soaked almonds and dried figs at night fulfills the deficiency of nutrients in the body. At the same time, tofu and soybean are an excellent option of calcium for vegetarians and vegans.

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Vitamin D is also very important

Health experts say that along with eating calcium-rich food, there is a strong need for Vitamin D to absorb calcium properly in the body. For this, women should spend 10 to 15 minutes in the sun every morning.