Calcium rich foods and solution for calcium deficiency
We all know that calcium in milk is good for bones. Apart from that, there are many other foods that are high in calcium. Here are the foods that are high in calcium and the problems caused by calcium deficiency.
Milk
Milk is one of the most abundant foods in calcium. 280 mg of calcium is found in 1 cup milk. Milk can be fed to the strength of the bones. Adults can also drink. People with fractures will be forced to rest for 3 to 4 months. There will be no physical labor. So, you can drink fat-free milk.
Soy
People with milk allergies (Lacroces Intel urinations) get 1 gram (1000 mg) calcium per day when consuming soy, lettuce, beans and juice. Breastfeeding can only prevent the bone growth problems of children. Breast milk contains calcium supplements. It will help in the development of the bone. Bone growth in children who are not breastfeeding can be affected. The chest nest will bend the interior, lift the forehead to the front and begin to ring the foot.
100 mg of soybeans contains 25 mg of calcium in soybeans. People with fractures can drink soy milk every morning. It is very low in fat. Therefore, obese people can drink it.
Orange
It is well known that orange and orange fruit give us immunity. Orange fruit is rich in not only lime but also vitamin D. Vitamin D supplements help to accumulate calcium in our body. Normally an orange fruit contains 60 mg of calcium.
Crab
crab contains high levels of calcium. 16 mg of calcium is found in 100 g crab. People with fractures may drink crab soup once a day. It has more heat. So, you can avoid the sunny days. Crab can cause allergies to some people. Crab lovers can eat generously.
Ragi
Ragi is rich in calcium in grains. 100 g ragi contains 35 mg of lime. Therefore, you can eat ragi kanji, ragi Dosa, ragi to beat orb.
If you eat a cup of walnut fried walnut, the body will add 457 mg of calcium. Not only lime, but also protein. It has the nature of preventing heart disease. Eating some of these protein-rich legumes in the morning is good for health.
Figs
Figs are high in calcium in figs and dried zucchini. One fig contains 170 grams of lime. 100 mg of figs are 26 mg of lime.
Those who think that the bone should be firm can be eaten. People over the age of 70 and vegetarians can drink bone if they drink it.
Apart from this, calcium is also found in banana and guava fruits such as dill, dill sheet, cauliflower, drumstick, coriander, radish, carrots, beetle and sugar beet. Eat 100g of apples and get 10 mg of calcium. That is 90 milligrams of raisins. 100g of greens contains 60 mg of calcium. Fishes such as nettle, wand and Katlan help to increase bone density. 100 mg of fish contains 15 mg of calcium. Drinking goat soup will get calcium. Some nutrients other than calcium are needed to strengthen the bone.
Protein
Protein benefits the body. Especially those who want to lose weight eat protein. Protein is considered the body's construction material. Eating protein is essential for bones. Eating low levels of protein can affect bone formation and cause fracture. However, you should eat only the necessary amount of protein. On average, adults should eat 54 to 68 grams of protein a day.
Meat and fish
Meat and fish are non-vegetarian foods rich in protein, such as meat and fish protein. If you eat poultry skin, you will get quality protein. Fat-low beef is also high in protein. If you take 85 grams of cooked beef, it contains 22 grams of protein. Those who want to strengthen the bone should eat these.
Eggs
Eggs have 7 grams of protein in an egg. Egg is an easy-to-use food that is highly nutritious. The egg whites contain only protein throughout. Eat more eggs daily to strengthen the bones.
Oats
Oats are recommended to eat oats as breakfast. Oats have high levels of protein. 15% of the energy available in oats is protein. Odan is the number one priority in the healthiest grains. Apart from protein, there are mineral salts such as magnesium and manganese and vitamin B1.
Broccoli
A cup of Broccoli contains 3 grams of protein in a cup of broccoli. Broccoli contains more protein than protein in other vegetables. Vitamin C and K, potassium and fiber are also present in the broccoli.
Groundnut
Groundnut is a food rich in protein. One ounce (approximately 30 grams) of peanuts contains 7 grams of protein. Peanuts are stimulating to eat too much. Therefore, eat only the right amount.
Vitamin C
Vitamin C plays an important role in boosting the body's immunity. Vitamin C also helps the body absorb iron from the food we eat. Vitamin C is needed to produce a protein called the bone in the bone. Vitamin C is rich in citrus fruits such as lemon, oranges and grapes.
Vitamin D
Vitamin D When sunlight is present in our body, the body produces vitamin D. Although our country is located in the tropics, 80 percent of the population has vitamin D deficiency. From 8 am to 2 pm, if the sunlight is on us for half an hour, we get enough vitamin D per day. Vitamin D helps to absorb calcium from the food we eat. Osteoporosis is said to be the cause of bone weakening and itching. The bone is weakened when the bone tissue is not renewed. Vitamin D deficiency is a weakness in bone. Vitamin D is found in egg yolk and mushrooms besides sunlight.
Magnesium
magnesium converts vitamin D nutrients to the body. Vitamin D helps to absorb calcium from the diet only if it changes to the active level. It also helps stabilize bone and teeth.
Vitamin K
Vitamin K2 is also good for bone. It also plays a role not only for bone formation but also for preventing bone loss. Vitamin K2 is present in greens, broccoli, egg yolk and dairy products.
The habit of smoking bone is harmful to the lungs. But it can also spoil the strength and health of the bone. Studies show that people with smoking habits are at risk of decreasing the density of the bone. Chemicals that are formed during tobacco and smoking for years have been caused by smoking and smoking.
Smoking of the fracture reduces the density of the bone and weakens the fracture. The slightest impact is on the bone, but the fracture condition develops. And the fracture will not heal quickly. Bone is also affected by those who are in the vicinity of the mass smokers. Bone MSS decreases the bone mass of those who smoke. One in eight people smokers who smoke in the pelvic floor. Studies show that the bone mass of those who have quit smoking and those who do not smoke is reduced.
Smoking men are also at risk of fracture than women. Bone follicles (osteoporosis) toxic substances such as nicotine in cigarettes can affect the bones in many ways. It also reduces blood flow to the bones and affects the formation of new bone cells. It also prevents the absorption of lime (calcium) from the food. It also affects an important hormone called estrogen, which stabilizes the bone nest in women. It causes bone weakness such as osteoporosis in old age.
Exercise and Work Continuous Exercise is essential for the bones to be solid. Exercises such as swimming, running and yoga should be done for an hour daily. Keeping the body in the right way when we walk and sit down will help the bones not damage. Sitting down can cause muscle spasms. The neck and back may be tight. When the bones and bones bear our weight, the tendons and muscles can be severely painful when the sitting position is wrong.
Rest from time to time. Body bending and walking slightly in one hour can be beneficial. It is good for those who work from home to buy a chair and desk designed for work. When working on the computer, the laptop screen should be kept at the height of the eye. It will help you avoid seeing or bowing down. Being careful can help prevent neck pain and back pain.
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