Calcium is an important mineral for our body. It helps keep bones and teeth strong, regulate muscle and nerve function, and prevent blood clotting. It can cause many health problems, such as loss of bone mass, weakening of bones, fractures and muscle spasms.
Here 4 Here are things you can do to overcome calcium deficiency:
- Consume calcium rich foods:
- Dairy Products: Milk, curd, cheese and buttermilk are good sources of calcium.
- Green leafy vegetables: Spinach, fenugreek, mustard greens and broccoli are good sources of calcium.
- soy products: Tofu, tempeh and edamame are good sources of calcium.
- Nuts and Seeds: Almonds, sesame seeds, poppy seeds and sunflower seeds are good sources of calcium.
- Fruit: Oranges, kiwi and figs are good sources of calcium.
- vitamins D Consume:
- Vitamin D helps the body absorb calcium.
- Sunlight is a good source of Vitamin D.
- You can also consume vitamin D-rich foods such as fish, egg yolk and milk.
- Do regular exercise:
- Exercise helps strengthen bones and maintain calcium levels.
- Aim to get at least 30 minutes of moderate-intensity exercise every week.
- Avoid smoking and alcohol:
- smoking and alcohol Can interfere with calcium absorption and harm bone health.
Apart from these 4 tips, you can also take calcium supplements. But, it is important to talk to your doctor before taking any supplements.
It is also important to note that while consuming calcium it is also important to consume adequate magnesium. Magnesium helps calcium be absorbed by the body. Good sources of magnesium include green leafy vegetables, nuts, seeds and whole grains .Follow these tips to avoid calcium deficiency and maintain healthy bones and teeth.
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