Why calcium is important? Five Best Calcium Rich Foods.

 There is no doubt that calcium is important for our bones, teeth, heart, and muscles. 99% of the calcium in our body is in teeth and bones. Whenever there is a deficiency of calcium in the body, the most important thing is in the teeth and bones. Are affected because when there is a deficiency of calcium in the body for a long time, our body absorbs calcium from the teeth and bones, due to which our bones become weak.

 Having cavities in teeth, fatigue, nails breaking quickly, lack of sleep, all these are symptoms of calcium deficiency.

 Whenever there is talk of calcium, the first thing that comes to mind for all of us is milk. But today in this article we are going to tell about five such vegetarian foods which are good sources of calcium, so let's start.

1) White sesame –

 Where there is 125 mg of calcium in 100 ml of milk, there is 975 mg of calcium in 100 g of sesame.

 Which is 8 times more. Magnesium is also found in abundance in white sesame, which increases the absorption of calcium.

 In winter, you can make sesame laddoos or eat sesame chikki. But don't eat too much sesame in summer. In summer, one spoon of white sesame can be taken with milk, or it can be eaten by making porridge or mixing it with vegetables.

 2) Horse Gram –

 Of all the pulses, the highest amount of calcium is found in horse gram pulses. 300 mg calcium is found in its 100 grams. It is named horse gram because it has the strength of a horse.

 This pulse also helps in breaking the stones. This is antique diabetic. You can eat it like a normal gram in food. 100 grams of kidney beans contain 270 mg calcium, 100 grams of black gram contains 220 mg calcium.

 Therefore, if you eat beans once a week, black gram once, horse gram  once, your body's calcium requirement will be fulfilled.

3) Amaranth –

 Its 100 grams contains 340 milligrams of calcium, apart from this, vitamin E, vitamin C, and magnesium are also found in it. None of the essential amino acids are found in it, hence it is also called a Complete Vegetarian Source of Protein. It is also useful in reducing fat.

 4) Ragi –

 It is antibiotic, so it is considered a good grain for diabetic people. It contains 300 mg calcium in 100 grams. Potassium is also found in it, which keeps blood pressure low. Iron is found in it, which increases the level of hemoglobin.

 You can include it in your diet by making Ragi porridge, dosa, roti.

5) Dry Coconut –

 Dried coconut is used in making many types of dishes. Dried coconut is another excellent source of calcium. 100 grams of dry coconut contains 400 mg calcium. Dried coconut also has high fat content and calories. Therefore, limited inclusion in the daily diet is best. You can consume 20 - 25 grams of dried coconut in your daily diet, which will give you about 80 - 100 mg of calcium.