Calcium is an essential mineral. It is required for maintaining strong and healthy bones and carrying out many important bodily functions. To increase the intake of calcium and avoid calcium deficiency we need to include calcium-rich food in our diet. 

The recommended upper limit of calcium is 2,500 mg a day for adults 19 to 50. 

For those 51 and older, the limit is 2,000 mg a day. 

Here are some food items that are rich in calcium:

1. Spinach or Palak

Green leafy vegetables and spinach are good sources of calcium, protein, and many other nutrients required by the body. You can have these in salads, soups, or curries.

 A cup of cooked spinach can give 250 mg of calcium. 

1. Almonds or Badaam 

Almonds or Badaam are the most popular source of calcium. They can be consumed by mixing in with a salad or can also be roasted and consumed.

100 grams of almonds can give 260 mg of calcium. 

1. Okra or bhindi

Bhindi or Okra is one of the most popular vegetables in India. To increase your calcium intake, make sure to include this in your diet. It is important to remember that overcooked okra can lose its calcium-rich mineral. So make sure to cook them properly or simply boil them. 

100 grams of calcium contains 82 mg of calcium. 

1. Oranges 

Orange is a rich source of calcium. Feel free to consume it in any way you like, by making smoothies, salads, or just the way they are. 

Half a cup of orange juice can give 50 mg of calcium. 

1. Milk

Milk is one of the most popular and easily available sources of calcium. You can drink milk as it is or consume other milk products such as curd, butter, or cheese. 

1 cup of low-fat milk can give 300 mg of calcium. 

You can change your diet!

Even if you think that it is hard, it is possible to change your diet and include more calcium-rich foods. Make sure to consult with your doctor before making any changes. 

Calcium can also be obtained by taking calcium supplements. 

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