Signs Of Calcium Deficiency In Adults :Constant fatigue, muscle strain, weak teeth or frequent bone pain… People often ignore these signs considering them normal. But according to health experts, these can also be early signs of calcium deficiency in the body.
If this deficiency is not rectified in time, serious bone problems may occur in the future. Let us know which 5 things can be fulfilled to a great extent by including them in the diet.
According to Dr. Shalini Singh Salunkhe, people between the age of 19 to 50 years require about 1000 mg calcium daily. Whereas for women above 50 years of age and elderly men, this quantity increases to 1200 mg per day.
Ragi: Considered an excellent natural source of calcium. If you eat two medium sized ragi rotis daily, you can get about 200 to 250 mg of calcium.
Roasted sesame seeds: two spoons a day roasted sesame seeds By consuming one can get about 180 to 200 mg of calcium. Therefore it is considered an easy and effective source of calcium.
This green thing looks as simple as it is considered to be equally powerful.
About 200 mg of calcium can be obtained by eating a bowl of green leafy vegetables daily. Besides, it also provides many other essential nutrients to the body.
Almonds: Eating 8 to 10 almonds daily can provide about 80 to 100 mg calcium. Apart from this, almonds also provide healthy fat, protein and many essential minerals to the body.
Chickpeas: Eating a bowl of boiled chickpeas can provide about 80 to 100 mg calcium. If all these food items are included in the diet in balanced quantity, then approximately 800 mg of calcium can be obtained. The remaining needs are fulfilled by normal food.
Dr. Shalini Singh Salunkhe says that if there is deficiency of Vitamin D in the body, then calcium absorption Can’t do it properly. Therefore, it is not enough to just eat calcium-rich food, but it is also very important to have a balanced level of Vitamin D in the body. Only then can the bones become really strong.
