7 Best Benefits of calcium and Sources


what is calcium

It is a mineral found in abundance in our body. It is very useful and beneficial for our health. Calcium is a chemical element that is very essential for living organisms including humans. Calcium is needed to strengthen our bones and maintain effective communication with the rest of the brain.

this vitamin is found naturally in many foods

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why does our body need It?

Well, the benefit of it is that it strengthens our bones and teeth. There are many more benefits of this, let us know in detail.

1.Loses weight:-
It keeps the weight of our body under control and in many circumstances it also proves useful in reducing fat. We should keep our diet full of calcium so that our body remains strong. In such a situation, our body gets the energy it needs for proper low hinge, it gets it from food and the fat of our body is also burnt.

2.Heart health:-
Calcium keeps our heart healthy. it ensures that the heart muscle is shrinking properly.


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3.Reduces risk of colon cancer:-
Although calcium is not directly related to preventing cancer, but if experts agree, then they say that people who take a diet that is rich in calcium are less likely to get colon cancer.

4.Prevents kidney stones:-
Calcium is very beneficial for our body’s kidney health. This prevents kidney stones from forming in our body.

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5.strong bones:
It strengthens the spine and also helps to eliminate back pain. It is also very beneficial in reducing the disease of the knee.

6.Controls blood pressure:- According to research, vegetarian diet, which contains calcium, magnesium, potassium and fiber, keeps our blood pressure under control.

Disadvantages of calcium

There is no such loss of it, but there is a tolerable limit of calcium in our body, if we take more than this, then we can suffer loss. A normal person should take 1000 – 1300 mg of it only. If you take more than this, there may be damage. Taking too much calcium can also cause us heart attack. So according to age, you should take the same amount of it, if you take more than that, then there can be a problem.


We get calcium from the following substances

1.Milk: Milk is considered the best source of calcium. Therefore it is also said that milk should be consumed regularly. A glass of milk contains about 300 grams of calcium. If there is a skipped milk, then you can understand how much calcium will be lacking in the body. Calcium deficiency is the reason for the break or fall of teeth, weakening of bones.

Milk products such as cheese and yogurt are also rich in calcium, so include them regularly in your diet. Curd not only provides calcium, but it also protects our body from infection

2.Yogurt: 100 grams of yogurt contains 80 – 90 mg.

3.Cheese: 100 grams of cheese contains 200 – 210 mg. Cheese is also rich in calcium, so eat it daily, but keep in mind that its quantity is limited otherwise fat can increase. For information, let us know that all kinds of things are full of calcium, so you can eat that form of whatever you want.

4.Almonds: 100 grams of almonds contains 264 mg.

5.Green leafy vegetables: Vegetables such as spinach, cabbage, broccoli. 100 grams of green leafy vegetables contain about 90 – 180 mg.

6.Fish: Fish is also a good source. 100 grams of fish contain 15 milligrams.

7.Beans: 100 grams of beans contain 113 mg.

8.Jaggery: 100 grams of jaggery contains 80 mg.

9.Soybeans: 100 grams of soybeans contains 277 mg.

Tomatoes contain vitamin K and are also a good source of calcium. So include tomatoes in your diet daily. Tomato makes bones strong as well as fulfils deficiency in the body.

Calcium is also found in plenty in Ragi. This prevents bones from becoming weaker.

Figs are also considered a good source of calcium. With its regular intake, diseases related to bones not only run away, but also it develops bones. In fact, there is also Phosphorus in fig and this element develops bones.

Hardly anyone knows, but a good amount of it is found in sesame seeds. Calcium also contains protein.

How can soybeans be forgotten? Soybean has the same as milk, so it is also used as a subsitiute of milk, ie those who do not drink milk, if they consume soybean daily, their bones will not be weakened.

Orange and amla are also rich foods. The elements present in these not only make bones strong but also increase the body’s resistance.

Broccoli – It is a vegetable that should be eaten by everyone, from children to old and old men and women, because after milk and soybeans, if there is more of these in any substance then it is broccoli. Apart from that, it also contains other ingredients such as zinc, phosphorus, dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, choline, vitamin B1 and vitamin A in the form of carotene.

Green vegetables are also rich in It and if you consume them daily then there will be no calcium deficiency in the body. Consuming green vegetables will not only strengthen bones and develop them, but you will also be able to protect yourself from serious diseases like cancer.

All types of Sea foods contain This. Oyster contains a lot of calcium and it is very important for women to consume it.

Almonds are a rich source of calcium. Almond not only sharpens the brain but also makes bones and teeth strong and also keeps the muscles healthy.

People may not know about this, but there are some spices that contain a lot of calcium and if they are consumed regularly then It’s deficiency can be overcome. Cumin, cloves, black pepper and celery.

It is very important for us especially for strengthening bones, muscles and teeth. For this, there are some enzymes and hormones in the body, for which it is also very important for development

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