Producer: Priyanka Das Editor: Nisha Dubey
According to the National Institute of Health (NIH), adults are recommended to consume 1,000 mg of calcium daily, with women over 50 advised to increase their intake to 1,200 mg during pregnancy and breastfeeding.
However, a prevalent concern among individuals aged 30 to 40 is the deficiency of calcium and vitamin D, often stemming from inadequate dietary habits.
Poppy seeds are a valuable addition to the diet as they provide essential nutrients such as calcium, iron and healthy fats. Despite being readily available and cost-effective, their consumption should be moderate due to their hot nature.
Milk and dairy products remain unparalleled sources of calcium, yet their consumption tends to decline with age. Regular intake of milk helps prevent bone-related issues later in life. Additionally, dairy products offer higher calcium content compared to other foods, making them indispensable for maintaining bone health.
For individuals unable to afford expensive calcium-rich foods like fish and tofu, chia seeds serve as a viable alternative. These seeds are rich in calcium, omega-3 fatty acids and protein, offering approximately 400 to 600 mg of calcium per 100-gram serving at an affordable price.
Green leafy vegetables, such as spinach and kale, are excellent sources of calcium, along with a plethora of other essential nutrients including vitamins A, C, E, K, iron and fibre. Incorporating these vegetables into the diet ensures an adequate intake of calcium while providing numerous health benefits.