highlights
Milk is considered the best source of calcium, it makes bones strong. Those who do not eat non-veg must drink milk to make up for calcium deficiency.
Food for Calcium Deficiency: Milk is considered to be the best source of calcium. People who do not eat non-veg, they must drink milk to make up for calcium deficiency. The calcium obtained from milk plays a role in making the bones steely. Along with this, it also keeps the teeth healthy. There are many such people among us, who keep hesitating to drink milk since childhood. Due to this, there is a deficiency of calcium in them. Health experts also recommend eating dairy products to meet calcium deficiency. Because dairy products cheese contains sufficient amount of calcium and protein, which is considered very beneficial for your bones. But do you know that some food can also fulfill this calcium deficiency. Let us know from Rohit Yadav, Dietician and Diabetes Educator of Government Medical College, Kannauj, about such super foods which will make bones strong by filling calcium deficiency.
calcium rich foods
Broccoli: Calcium and vitamins are found in high amounts in the green vegetable broccoli. Please tell that up to 50 mg of calcium is found in 100 grams of broccoli. Apart from this, if you eat 2 cups of broccoli, then you get the same amount of calcium as you get from a cup of milk. It is important for bone health and preventing osteoporosis. Along with calcium, broccoli is also rich in other nutrients like magnesium, zinc and phosphorus. These vegetables are very useful for children, elders.
Soybean: Soybean intake is effective in meeting calcium deficiency. 239 mg of calcium is found in 100 grams of soybean. Products made from soybeans if you wish
Soya milk, tofu, soya bean oil and soya chunks can also be consumed, because a good amount of calcium is also found in these. You can use soya milk instead of regular milk to make milkshakes. Apart from this, soybean vegetable is also rich in iron and protein, which is effective in keeping the body healthy.
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Ragi: Compared to any grain, ragi has the highest calcium content. This is the reason why it is counted among the healthiest millets. Its regular intake is helpful in protecting the body from the risk of osteoporosis and strengthening the teeth. Up to 344 mg of calcium is found in 100 grams of ragi. Apart from calcium, vitamin D is found in ragi, it is gluten free and is also helpful in reducing blood sugar.
Spinach: Nutrient-rich spinach not only fulfills the deficiency of iron in the body, but it also fulfills the deficiency of calcium. 100 mg of calcium is found in 100 grams of spinach. Its regular intake strengthens the bones. If you don’t like spinach curry, you can make pakoras and chips and eat it. The amount of sugar found in spinach is 11 times less than in milk. At the same time, spinach has 54 percent fewer calories than milk.
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Chickpeas: According to dietician Rohit Yadav, chickpeas are also effective in meeting calcium deficiency. Chickpeas are also a good source of vegan protein. That’s why it must be included in the diet. Tell me, about 105 mg of calcium is found in 100 grams of chickpeas. Apart from this, there is also a good amount of iron, copper, folate and phosphorus in chickpeas.
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Tags: Health benefit, Health tips, Lifestyle
FIRST PUBLISHED : May 01, 2023, 12:45 IST
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