Calcium is an essential component for bone and physical development, so experts recommend drinking at least one glass of milk throughout the day.

According to medical experts, most of the calcium found in the body is in the teeth and bones, calcium is also found in the blood which is useful for physical exertion.

According to medical experts, 1000 mg of calcium is needed per day for people aged 19 to 50 years, while the amount for older people is 1200 mg.

According to medical experts, bones play the role of ‘bone bank’, the amount of calcium you eat is deposited in your bone bank, this bone bank supplies the blood with as much calcium as it needs, experts. says that if calcium is not used as required, the calcium stored in the bones will be used up and lost.

Therefore, consuming calcium-rich foods is essential to meet the calcium requirement.

According to nutritionists, the amount of calcium in milk or products made from it such as cheese and yogurt is quite high, but there are also many foods that contain high amounts of calcium, which can be used to get the required amount of calcium. can be fulfilled.

Uses of figs:

According to nutritionists, dried figs, considered as fruits, contain more calcium than all dried fruits, including antioxidants and fiber.

Nutritionists say that 40 grams of figs can provide 5% of the daily calcium requirement.

Cheese

Because it is made from milk, calcium can also be obtained from cheese, according to experts, one ounce of Parmesan cheese provides 242 milligrams of calcium, which is 19 percent of the daily requirement for the body.

Soft cheese, on the other hand, is low in calcium, with 52 milligrams of calcium in one ounce or 28 grams of cheese.

According to nutritionists, calcium obtained from milk products is more easily absorbed by the body than other foods.

seeds

Seeds are considered very beneficial for overall health, such as sesame, poppy and chia seeds are rich in calcium. 

Yogurt

Yogurt is an excellent source of good bacteria as well as calcium. Yogurt contains beneficial bacteria that strengthen immune function, improve heart health, and speed up the absorption of nutrients.

According to nutritionists, 23% of calcium required for the whole day can be obtained from one cup of yogurt, phosphorus, potassium, vitamins B2 and B12 are also obtained from yogurt.

Green leafy vegetables

Medical experts say that green leafy vegetables are the best for overall health, like spinach is considered to be the best source of calcium, the amount of oxalate in spinach is high enough to absorb calcium Speeds up the process.

Pulses and legumes

Pulses and legumes are also rich in fiber, protein and other nutrients such as iron, zinc, folate, magnesium and potassium along with calcium.

Almonds

According to nutritionists, almonds contain the most calcium of all nuts, with 28 grams of almonds providing 6 percent of the daily requirement.

Fortified foods

Fortified foods such as breakfast cereals are also helpful in getting the calcium you need for the day.

Fortified beverages

If you don’t like milk, one cup of soy milk provides 23 percent of the daily calcium requirement, as does one glass of orange juice, which provides 27 percent.

The milk

There is no doubt that milk is the easiest and best source of calcium.

A cup of cow’s milk provides 306 to 325 mg of calcium to the body and is easily absorbed, and milk is also an excellent source of protein, vitamin A and vitamin D.