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 .
Woman need 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 .
Low level of physical activity
Low level of vitamin D
High salt diet
More coffee, cola and tea
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