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2023-09-10 
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The body gets the calcium it needs in two ways, the first is by eating foods or supplements that contain calcium, and the other is by extracting calcium from the body. According to what was published by the Jagran website, there are 5 foods that can provide more calcium than drinking a glass of milk daily.
Calcium as a vital nutrient helps in the growth and function of the body. It also plays a pivotal role in strengthening teeth and bones and enhancing nerve functions. According to Harvard University, the body maintains a constant amount of calcium in the blood and tissues in order to perform daily vital functions. Therefore, calcium-rich foods must be included in the diet to meet the body's daily requirements and stay healthy.
1. Seeds
Known as a nutritional powerhouse, seeds are rich in essential nutrients that benefit the body. Seeds, such as sesame or chia seeds, contain large amounts of calcium, as well as being an excellent source of other essential nutrients such as protein, fibre, vitamins and minerals that can promote a healthy body.
2. Yogurt
Yogurt is another healthy food that can be incorporated into the diet to meet the body's calcium needs. Yogurt is an excellent source of calcium because it is a fermented product and suits people who suffer from lactase deficiency well.
3. Cheese
The protein, fibre, calcium and saturated fat content of cheese benefits the body's health, as well as enhancing the taste of other foods when used as an active ingredient. According to Harvard University, a piece of hard cheese about the size of your thumb, or weighing 28 grams, contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium.
4. Legumes
Beans, beans and lentils are high in protein, fibre, zinc, folate, magnesium, calcium and other vital nutrients. They contain high amounts of antioxidants, which can prevent cell damage, fight diseases, and can also help prevent digestive problems such as bloating, constipation, and many more.
5. Almonds
A handful of almonds, weighing about 100 grams, contains 264 mg of calcium and is considered the highest nut containing calcium among other types. Almonds are also a strong source of fibre, protein, vitamins, minerals and magnesium, which can lower blood sugar levels, reduce hunger and aid weight loss.
Recommended daily calcium intake
According to Harvard University, the recommended daily calcium intake for women ages 19 to 50 is 1,000 mg per day, and for women over 51 it is 1,200 mg. As for pregnant and breastfeeding women, the recommended daily amount is 1000 mg. For men, between the ages of 19 and 70, the daily recommended amount is 1,000 mg, and for men over the age of 71, it rises to 1,200 mg.
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