Not everyone likes to drink milk. But calcium is needed by everyone's body. If there is a deficiency of calcium in the body, then problems like pain and weakness, fatigue in the bones get gripped badly. So what to do? What to do, except milk, choose some food of your choice from the 10 things mentioned here.
There are many people who do not like to drink milk. But milk provides us with a large amount of calcium, which works to strengthen our bones. Some people do not like the smell of milk and some do not like its taste. At the same time, some people are allergic to the lactose found in milk. If for any of these reasons you do not like drinking milk, then know here, 10 ways to supply calcium in the body.
First of all take the information of dosage-
"How much calcium a person will need each day depends on his gender, his age and physical condition. A person's calcium requirement can range from 500 to 2000 mg in different situations. For example, children of growing age need 500 to 700, adults 700 to 1,000 and pregnant women need 1 thousand to 1200 mg of calcium. At the same time, lactating women or lactating women need about 2,000 milligrams of calcium per day.
Will not digest calcium-
Health experts say that if a person is deficient in Vitamin-D3, then no matter how much calcium he eats, his body will not get the benefit of that calcium. Because calcium absorption occurs in our body only from Vitamin-D3. Therefore it is necessary to take morning walk, spend some time in the morning sun and take vitamin-D capsules from time to time.
Need more calcium at this age-
Under normal conditions, an adult person needs about 1000 mg of calcium every day. At the same time, women over the age of 50 and men over the age of 70 years need about 1,000 to 12,00 mg of calcium every day. We should keep these things in mind while taking our diet. It should be seen whether the need of calcium in our body is being fulfilled by our food or not.
Almond milk is an alternative-
You can also fulfill the deficiency of calcium in your body by eating almonds. For this, soak at least 12 almonds at night and eat them after peeling them in the morning. Chew them very well while eating almonds. Due to this, after reaching the intestines, it is easy to grind them and absorb their properties well in the body. If you want, you can also make almond milk.
Eat Oatmeal
Oatmeal is also a good option to meet the deficiency of calcium in the body. However, the amount of calcium in it is not very high. But when you eat it with other calcium-based things included in your diet, it meets the dose of calcium in the body by mixing it in the diet.
Beans will give plenty of calcium-
Beans are not only rich in calcium but they are also very high in protein. In such a situation, you can consume beans salad or vegetable regularly. There are many types of beans in our country. So eat a different type of bean vegetable every day. Tests will also keep changing and health will also remain the same.
Orange-
You may be surprised to see the name of orange in terms of calcium source. Because orange is more known as a great source of Vitamin-C. But the calcium in orange is also very high compared to other fruits. Therefore, try to eat at least 2 oranges every day along with a diet rich in nutrition.
White sesame-
You must have eaten a lot of white sesame laddus, but you hardly know that sesame seeds are rich in calcium. You will be surprised to know that if you eat two big size sesame laddus in a day, then about half the requirement of calcium in the body is fulfilled. Because 1 table spoon contains about 88 mg of calcium. But keep in mind that sesame seeds are very hot in effect. Therefore other things included in your diet should be cold in nature. For example, oranges, grapes, beans and other fruits.
Soy milk-
For those who are allergic to lactose, soy milk is a great option to get calcium. You will be surprised to know that a glass of soy milk contains more calcium and protein than cow or buffalo milk. If you want, you can also use it by making coffee and curd from it.
Green leafy vegetables-
We get about 100 milligrams of calcium from a bowl of green leafy vegetables, it was revealed in a study conducted by a health organization some time ago. In such a situation, we can fulfill the deficiency of calcium in the body by consuming green salad, beans salad and green leafy vegetables. So try to consume at least one leafy vegetable every day.
Fish intake-
Non-veg lovers can meet their daily need of calcium with a fish diet. For this you should use more Sardines and Salmon fish. Maybe you do not like their taste very much, then to make them tasty, you can prepare them in grilled or salad form.
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