Calcium-Rich Foods for Women: With aging, the body parts gradually become weak. It is the same with bones. If you do not consume healthy and nutritious foods at a young age, then there may be many physical problems later on. Bone problems start troubling most people. Women at the ages of 30 to 40 are troubled due to the lack of calcium and vitamin D in the body. This happens because there is a lack of calcium-rich foods in their diet. You do not want that in old age you have problems of arthritis, osteoporosis, joint pain, bone fracture, then you should include the calcium-rich things mentioned here in the diet from today itself.

Why does the body need calcium?
According to a news published on Health.com, calcium is the most abundant mineral found in the body. This is such a nutrient, which helps in keeping your bones and teeth strong. Provides strength to muscles. Supports nerve and hormone function. Calcium is not produced naturally by the body, therefore, it is important to include adequate calcium-rich foods in the diet for strong bones and better health. More than 99% of the calcium in your body is found in bones and teeth.

How much calcium intake in a day
According to the US Food and Drug Administration (as of 2016), the recommended daily value for calcium for ages 4 and older is 1,300 milligrams. However, the requirement of calcium is based on the age, and gender of the person. The Recommended Dietary Allowances (RDAs) for calcium vary by the Food and Nutrition Board. 1300 mg daily calcium intake is necessary for 14 to 18-year-old teens. Whereas for people aged 19 to 50, 1000 mg. A daily intake of 1000 mg of calcium is necessary for men aged 51 to 70 years and 1200 mg calcium for women of the same age.

Women should eat these foods to get calcium
Poppy seeds- Apart from milk and curd, women must include poppy seeds in their diet to get calcium. Poppy seeds are an excellent source of iron, calcium, good fat. However, its effect is hot, so you should consume it in limited quantities. By regular consumption of calcium-rich poppy seeds, you can protect your bones from diseases.

Milk and Dairy Products- Women are often engaged in household chores and pay less attention to their diet. Some women do not even consume milk and curd daily. To supply calcium, you should eat milk and things made from it daily. Only then will you be saved from bone-related problems in old age. Dairy products are the richest in calcium as compared to other foods. For this, you can also consume cheese.

Chia Seeds- These seeds are rich in omega-3 fatty acids, fiber and calcium. You can also drink it by adding it to curd, smoothie, milk or water. Chia seeds are the best source of calcium. About 400 to 600 mg of calcium will be supplied in each 100-gram serving.

Green leafy vegetables- Vegetables are a treasure of health. , you will get full nutrition by consuming green leafy vegetables. These contain vitamins A, C, E, K, iron, fiber as well as calcium. You must eat spinach, and kale. Consumption of leafy vegetables will not cause iron deficiency in the body of women. By eating spinach, you will get calcium, and iron as well as vitamins A, C. You can consume kale by blending it in salad or any drink.

Nuts and Seeds- Calcium is very high in some nuts. Eat almonds, sesame, linseed seeds. From these, you will get calcium, antioxidants, vitamin K, many types of minerals, fiber, omega-3 fatty acids. Antioxidants protect cells from damage caused by free radicals in the body. You can also consume almonds for calcium.
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