Milk and cheese also fail in front of these 2 leafy vegetables, they will fill up calcium in bones up to 50%, the structure will forget to bend

Include these dairy products in your diet

Calcium works to increase bone density, so it is very important that we include calcium-rich foods in our diet. Drinking a glass of milk provides about 300 grams of calcium. Apart from this, eating curd not only provides calcium but also protects against infection. Paneer and yogurt are also calcium rich foods.

Eat whole grains

Cereals also contain large amounts of calcium. You can fulfill the calcium requirement of your body by eating chickpeas, sprouts, cereals and oats. Consumption of whole grains also keeps cholesterol levels under control. Antioxidants, vitamin K and fiber are also found in it. Apart from this, its consumption increases metabolism and keeps gut health good.

Eat lots of green vegetables

Eating green vegetables not only fulfills the deficiency of calcium but it also has many other benefits, that is why doctors always recommend consuming green vegetables in large quantities. You can include broccoli, kale, fenugreek, spinach etc. in your diet. By consuming these green vegetables daily, your bones will remain strong and the risk of other diseases will also be reduced.

Vitamin D and Vitamin K

Vitamin D and K are very important for keeping bones strong. Vitamin D helps the body to absorb calcium. Sunlight is considered the best source of vitamin D. In such a situation, you must spend some time in the sun every day. Apart from this, you must also consume foods rich in vitamin D. Consuming tomatoes can fulfill the deficiency of vitamin K in your body. Eating it in the right quantity is very beneficial.

Calcium requirements according to age

Calcium is essential for keeping bones strong but how much calcium your body needs also depends on your age. A child up to 3 years needs 700 milligrams of calcium, while children between 4 and 8 years need 800 milligrams of calcium. People between 9 and 18 years should take 1300 milligrams of calcium every day. People between 19 and 50 years should take 1000 milligrams of calcium.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.