Calcium is not something that your body can manufacture itself , so it relies on your diet and meet its needs. Bones are continuously repaired throughout your lifetime ,so it is essential to get enough calcium no matter your age .
Follow this diet:-
Woman need 1200 mg calcium in a day
Have some sunlight for
few minutes daily as vitamin D helps to increase in absorption of calcium
.people avoid sunlight exposure due to the fear of skin cancer , but having
such light before 10 am and after 3 pm is not harmful . good vitamin D sources
are eggs , and oily fish . mushroom is also a rich source of calcium .
Good sources of
calcium includes dairy foods like milk , yogurt , cheese , calcium
fortified soyamilk .
Calcium fortified milk
can provide a larger amount of calcium in a smaller volume of milk .
Broccoli is a rich
source of calcium .
Green leafy vegetables
are also a good source of calcium .
Some of the factors that can
reduce calcium in your bones
Low level of physical
activity
Low level of vitamin D
High salt diet
More coffee, cola and
tea
Important
points:-
You can add calcium in
your diet in these ways also :-
Enjoy the smoothie
made with yogurt
Add milk to tea or
coffee
Add some nuts into a
yogurt and eat like a snack
Eat oatmeal made with
milk in breakfast
Snack on crispy honey broccoli instead of potatoes