Five foods high in bone strengthening calcium


Calcium is essential not only for keeping our bones strong but also for various healthy movements of the body. Calcium is the most abundant mineral in our body. The need for calcium is high in bone, teeth, heart health, muscle function, and nervous system signal transmission.

Adults need about 1000 mg of calcium a day. Women between the ages of 50 and 70 need 1200 mg. Children between the ages of 4 and 18 need 1300 mg of calcium, according to nutritionists. However many people suffer from not getting enough calcium. Even so, owning one is still beyond the reach of the average person.

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Let’s take a look at some foods that are rich in calcium.


Milk is the most easily available source of calcium. One cup of milk contains 276 to 352 mg of milk. This calcium is well absorbed. Therefore, taking 2 cups of milk daily can partially overcome the calcium requirement.


Tiny seeds like sesame and poppy seeds are high in calcium. 100 g of sesame contains 975 mg of calcium. Also, it is good for the body as it contains essential fatty acids. You can take these seeds in your daily diet.


Paneer and cheese are high in calcium. Paneer is better than cheese. Because cheese is high in fat, you need to be careful when eating these foods.

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Dairy products such as yogurt and yogurt are high in calcium and good bacteria. One cup of yogurt provides about 30 percent of the daily requirement of calcium.

Legume varieties

Legumes and legumes are high in calcium. It also contains good protein. Contains nutrients such as zinc, folate, magnesium and potassium. So, take lentils, chickpeas etc.


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