Caution! Breastfeeding mothers should not miss this one thing in their diet

Why do we need calcium?

children’s health According to the , calcium helps build strong bones and teeth and plays an important role in helping the muscles and nervous systems function properly. Pregnant and breastfeeding women should get 1,000 milligrams of calcium per day. Healthy sources of calcium include low-fat dairy products, calcium-fortified orange juice and milk alternatives, cereals and kale.

What to eat for calcium?

Mayoclinic According to the , good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and fortified products, such as juices, cereals, soy milk, soy yogurt and tofu.

can eat ragi

Ragi is a rich source of calcium. You can make and eat ragi porridge, ragi dosa and ragi pancakes. To increase the absorption of calcium from it, use sprouted ragi powder because sprouting reduces phytates. These hinder calcium absorption.

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Eat millet

Millet is rich in calcium. You can eat millet dosa, millet rabdi, millet roti. To get maximum calcium from millet, ferment millet before cooking to destroy the phytates that hinder calcium absorption.

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What to do to get more calcium from food?

Vitamin D is important for calcium absorption so get enough sunlight. Do not eat too much salt. Calcium is excreted by the kidneys in the urine along with excess sodium. Do not drink too much tea and coffee. The caffeine present in tea and coffee causes large amounts of calcium excretion. If you are taking calcium supplements then take it 2 hours before or after meals for adequate absorption. Do not take medicine for acidity. Use fennel, celery and asafoetida in your food to aid digestion and avoid acidity.

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