Calcium for body
1. Food Sources (Best Way)
- Dairy products – milk, curd (yogurt), paneer, cheese.
- Green leafy vegetables – spinach, kale, broccoli, fenugreek (methi).
- Nuts & seeds – almonds, sesame seeds (til), chia seeds, flax seeds.
- Legumes – soybeans, kidney beans (rajma), chickpeas (chana).
- Seafood – sardines, salmon (with bones).
- Fortified foods – some cereals, plant-based milk (soy milk, almond milk) have added calcium.
2. Vitamin D (Helper for Calcium Absorption)
Even if you eat calcium-rich food, your body needs Vitamin D to absorb it.
- Sunlight (15–20 minutes daily)
- Eggs, fish, fortified foods
3. Supplements (If Needed)
- Doctors may recommend calcium tablets if diet is not enough (especially in women after 40, children, or people with bone issues).
4. Lifestyle Habits
- Do weight-bearing exercise (walking, yoga, jogging) → helps bones use calcium.
- Avoid too much caffeine, alcohol, and smoking → they reduce calcium absorption.