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Signs Of Calcium Deficiency In Adults :Constant fatigue, muscle strain, weak teeth or frequent bone pain… People often ignore these signs considering them normal. But according to health experts, these can also be early signs of calcium deficiency in the body.

If this deficiency is not rectified in time, serious bone problems may occur in the future. Let us know which 5 things can be fulfilled to a great extent by including them in the diet.

After all, how much calcium does the body need in a day? You will be shocked to know the answer

According to Dr. Shalini Singh Salunkhe, people between the age of 19 to 50 years require about 1000 mg calcium daily. Whereas for women above 50 years of age and elderly men, this quantity increases to 1200 mg per day.

The first superfood… which people ignore as coarse grains

Ragi: Considered an excellent natural source of calcium. If you eat two medium sized ragi rotis daily, you can get about 200 to 250 mg of calcium.

Only 2 teaspoons daily… and adequate supply of calcium

Roasted sesame seeds: two spoons a day roasted sesame seeds By consuming one can get about 180 to 200 mg of calcium. Therefore it is considered an easy and effective source of calcium.

This green thing looks as simple as it is considered to be equally powerful.

Green leafy vegetables:

About 200 mg of calcium can be obtained by eating a bowl of green leafy vegetables daily. Besides, it also provides many other essential nutrients to the body.

Even a handful of this dry fruit can do great work

Almonds: Eating 8 to 10 almonds daily can provide about 80 to 100 mg calcium. Apart from this, almonds also provide healthy fat, protein and many essential minerals to the body.

As soon as this local food is included in the diet, the amount of calcium starts increasing.

Chickpeas: Eating a bowl of boiled chickpeas can provide about 80 to 100 mg calcium. If all these food items are included in the diet in balanced quantity, then approximately 800 mg of calcium can be obtained. The remaining needs are fulfilled by normal food.

But one thing remained missing… So even calcium won’t be of any use

Dr. Shalini Singh Salunkhe says that if there is deficiency of Vitamin D in the body, then calcium absorption Can’t do it properly. Therefore, it is not enough to just eat calcium-rich food, but it is also very important to have a balanced level of Vitamin D in the body. Only then can the bones become really strong.