Like protein, iron and vitamins, calcium is an essential nutrient for the body. It is especially important for the health and strength of bones and teeth. Apart from this, it is also important for muscle health. It keeps the nervous system healthy, helps in blood clotting and regulates the heartbeat.

What are the disadvantages of calcium deficiency? Calcium deficiency can increase the risk of osteoporosis which weakens the bones. Its deficiency can cause muscle weakness and cramps, weakened and decayed teeth, nervous system problems such as tingling, numbness and muscle cramps.

Nutritionist and Dietician Shikha Agarwal Sharma According to the , it is believed that dairy products like milk and curd contain high amounts of calcium, but you can also get your daily calcium requirement by consuming Ramdana or Rajgira (Amaranth).

How much calcium is needed daily?

An adult needs about 1000 mg of calcium per day. Children, pregnant women and lactating women need more calcium.

Ramdana is a treasure of calcium

Ramdana is a very nutritious grain, which is rich in calcium. It contains calcium equal to spinach. It is a source of calcium which is obtained from plants. Therefore, it is a very good option for people with lactose intolerance (problem in digesting milk) or vegetarians. The body easily absorbs the calcium found in it.

Know from experts what to eat to strengthen bones

How much calcium is found in Ramdana

USDA According to the WHO, 47 milligrams of calcium is found in 100 grams of Ramdana. Apart from this, it is also rich in iron, magnesium and fiber, all of which are essential for better health.

How to consume Ramdana

To get the most calcium from ramdana, you can eat it as a cooked grain, add it to smoothies, or use its flour to make pancakes or bread.

Other Sources of Calcium

If you do not have any problem with dairy products, then for calcium you should consume milk, yogurt, cheese etc. Apart from these, a good amount of calcium is found in leafy vegetables like spinach, mustard greens, black gram greens, soybeans, almonds, peanuts, fish like sardines and salmon, fortified foods like some cereals, milk, and juices.

What to do to increase calcium absorption

Vitamin D is also necessary to absorb calcium. Include vitamin D-rich foods like fish and eggs in your diet as much as possible. Apart from this, try to get morning sunlight daily. You can also take calcium supplements on the advice of a doctor.

#Calcium-rich foods #how to make body strong #How to make your teeth stronger #Ways to strengthen bones #What to eat for calcium #What to eat for vitamin D #Where is vitamin D found? #Which contains more calcium #Which non-dairy foods are high in calcium

These small grains gathering dust in the ration shop will give more calcium to the bones than milk, the structure will last for 80 years