are you getting enough calcium it is very important to meet your calcium
needs before you turn 30 because that's the time when you can build strong bones
here's a look at the recommended calcium intake at different ages calcium
requirement for different age groups adults 600 milligrams per day pregnant
and lactating women 1200 milligrams per day children zero to six months 500
milligrams per day children six months nine years 600 milligrams per day
children and teenagers ten years 17 years 800 milligrams per day the
above-mentioned figures are the minimum recommended values many authorities in
Western countries recommend as much as 1000 milligrams calcium per day for
adults and even more for the elderly and adolescents it seems the more calcium
you get the better but more than 1500 milligrams a day has no particular
benefit very high intake is not advisable and people prone to kidney
stones sources of calcium dairy products are undoubtedly the best and most common
source of calcium since milk and milk products also
contain a fair amount of saturated fat adults should consume in low-fat or
toned milk and curd as much as possible legumes and green leafy vegetables can
add a substantial amount of calcium to your diet
adding Wragge or soybean flour to wheat flour can be an effective way to
increase calcium intake see the table below and check if you are taking enough
of these foods to meet your calcium requirements table common Indian foods
rich in calcium food calcium 100 grams raw food cow's milk 120 milligrams
yogurt 120 milligrams pannier 250 milligrams Wragge 330 milligrams
soya bean 240 milligrams whole bengal gram CH a in a 190 milligrams black gram
URI 200 milligrams green gram hala mo ng 140
milligrams lentil Master 160 milligrams red gram or our 140 milligrams fenugreek
leaves methi leaves 470 milligrams spinach 60 milligrams summons 200 30
milligrams mustard seeds 400 the milligrams sesame seeds one thousand
four hundred fifty milligrams row who fished 650 milligrams mackerel four
hundred thirty milligrams calcium rich diet a typical calcium rich diet should
contain at least two servings of milk or milk products and two to three servings
of other calcium rich foods for example 200ml skimmed milk for breakfast 240
milligrams calcium 200 grams of yogurt for lunch 240 milligrams calcium 50
grams of mixed common pulses about 100 milligrams calcium a handful 25 grams of
almonds 50 8 milligrams calcium what about calcium supplements if you feel
you may not be getting enough calcium through your diet and cannot make the
required dietary changes talk to your doctor about calcium supplements
pregnant and lactating women should take a calcium supplement as regular diet
does not provide the required 1200 milligrams completely rapid bone loss
occurs in the first few years after menopause women nearing menopause should
ask their doctor about calcium supplements take a calcium supplement
that also contains vitamin D as they've AIDS better absorption most supplements
contain calcium carbonate which is best absorbed if taken after a meal what more
can you do for your bones spend some time in the Sun our body needs vitamin D
to utilize the calcium that we eat without vitamin D calcium is of no use
our body synthesizes vitamin D when it is exposed to sunlight do spend some
time outdoors so that your body can make the vitamin D that it needs exercise
regular exercise builds better bones and promotes strength and coordination cut
down on salt too much salt can wash away calcium by causing excessive losses in
urine reducing salt intake is also great for your blood pressure thank you for
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