Those doing high intensity exercise must eat these 5 things, bones will get plenty of calcium, iron structure will be formed

Calcium is very important for our bone health. Its deficiency is most seen in people who do high intensity exercise. Calcium is an important nutrient, which must be included in the diet.

This is necessary to maintain the health of teeth and bones. It is helpful in building and repairing muscles. It is used in almost every cell of the body in some way or the other. A good way to get it is to consume food containing it. Many people also resort to calcium supplements.

99% of calcium is found in our teeth and bones. The remaining 1% calcium plays an important role in nerve transmission and muscular function. People who go to the gym and do high intensity exercise require high amounts of calcium. Let us know in this article how to include it in your diet.

dairy products

Calcium is found in abundance in dairy products like milk and curd. Consumption of milk and milk-based dairy products like curd, paneer, buttermilk, lassi and cheese is considered beneficial for calcium. They should not be consumed by those who are allergic to dairy products.

vegetables

Some vegetables such as raw banana, spinach, kale leaves, broccoli, ladyfinger and tomato are also its best sources. In such a situation, you can include them in your diet. Green vegetables are very important for those doing high intensity exercise.

Dry Fruits

Some dry fruits such as almonds, walnuts, cashews and seeds also contain high amounts of calcium, along with many other nutrients.

Greek yogurt

Greek yogurt has the highest amount of calcium. It also contains probiotics and protein, which helps you in weight loss.

turnip

In case of calcium deficiency, turnip should be consumed, which is rich in calcium. About 190 mg calcium is found in 100 grams of turnip.

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.