Calcium Rich Diet: Calcium is a very important mineral for our body. We all know that the lack of calcium weakens the bones of the body, but apart from this, there are many such things which are compensated by calcium in the body. In fact, the need for calcium is higher than any other mineral in the body. The average adult needs at least 1000 mg of calcium daily. Women above 50 years should take a minimum of 1200 mg of calcium source every day in food. At the same time, the developing child needs the most calcium. A child of 4 to 18 years needs 1300 mg of calcium per day but the difficulty is that most of the children have tantrums in drinking milk. Even some people are irritated by dairy products. Nutrition Expert Pooja Makhija for such people gave tips on Instagram. That is, people who do not like dairy products, they can include things suggested by Pooja Makhija in their diet to supply calcium in the body.
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What are the symptoms of calcium deficiency in the body
Before which things should be used in food instead of dairy products, it is important to know what are the symptoms of calcium deficiency in the body. The deficiency of calcium leads to hypocalcemia. This reduces the required amount of calcium in the blood. Apart from bone disease, many types of disorders arise in the teeth due to lack of calcium for a long time. There is blindness in the eyes and mental health is also affected. Due to the lack of calcium, the muscles also start weakening. Often there is a complaint of strain, cramps and swelling in the muscles.
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What is Dairy Product Alternative?
Pooja Makhija says that if you do not like dairy products, then the use of kidney beans i.e. kidney beans is the best for the supply of calcium in the body. 140 mg of calcium can be obtained from about 100 grams of raw kidney beans. Similarly, almonds are the biggest source of calcium. 260 mg of calcium can be obtained from one hundred grams of almonds. Tofu is a very high source of calcium if you are allergic to milk. 680 mg of calcium is found in 100 grams of Tofu. Pooja Makhija tells that cauliflower, sweet potato, sunflower seeds, ladyfingers, oranges and rocket leaves also get enough calcium.
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