How to include calcium in your diet? 5 Foods Rich in Calcium for Strong Bones

Diet for strong bones: A solid organ, bone supports the body, produces red and white blood cells, stores minerals, and protects internal organs. Due to the calcium present in it, our bones are both strong and flexible. As we age, our body makes less calcium, due to which our bones begin to weaken.

Calcium is needed for almost every function in the body. Calcium cannot be produced by the body. Calcium must be included in both diet and supplements so that your body can properly absorb it. Additionally, calcium can be found in many medications, including antacids. Include calcium-rich foods in your diet, avoid foods that deplete calcium, and get enough magnesium and vitamins D and K to support calcium function.

Your doctor will always advise you to include high calcium foods in your diet. So here are five calcium-rich foods that you must include in your diet:

1. Dairy Products

Calcium is abundant in dairy products such as milk, yogurt and cheese, and these foods are also often the best sources of calcium absorption. Plant-based and fortified foods do not absorb calcium as efficiently.

2. Soybean

Dry roasted soybeans are good sources of calcium. They are an excellent source of calcium for vegetarians as one-half cup contains about 119 milligrams of calcium.

3. Green Leafy Vegetables

Leafy green vegetables, such as collard greens, spinach, and kale, are very nutritious and many of them are high in calcium. Oxalates, which are naturally occurring substances that bind calcium and limit its absorption, are abundant in leafy greens like spinach.

4. Almonds

Almonds are all rich in calcium, fatty acids, vitamin E, antioxidants and proteins. They aid in bone development, maintenance of heart health and cognitive enhancement. Almonds should be consumed in limited quantities as they are high in lipids and calories.

5. Figs and other fruits

Raw and dried figs are packed with fiber, antioxidants, and protein, along with lots of calcium. Oranges and papayas are two additional fruits that are high in calcium.

Raushan Kumar

Hello Friends, My Name is Raushan Kumar. I am a Part-Time Blogger and Student. I am author of . We're dedicated to providing you the best of News, with a focus on Business, Health, Lifestyle, Tech, Gadget.

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