Calcium Ki Kami Kaise Puri Karein Kya Khayein?

1. Dairy Products (Doodh, Dahi, Paneer, Cheese)

• Doodh, dahi, paneer aur cheese calcium ke sabse rich aur easily absorb hone wale sources hain.

• 1 cup doodh ya calcium-fortified soya milk me lagbhag 300 mg calcium hota hai.

2. Green Leafy Vegetables

• Broccoli, kale, collard greens, bok choy, okra, cabbage, methi, palak (spinach) – sabhi calcium-rich hain.

• Spinach me calcium hota hai, lekin uska absorption kam hota hai, isliye kale, collard greens, broccoli zyada behtar hain.

3. Soy Foods (Tofu, Tempeh, Edamame)

• Tofu (specially calcium-set), tempeh, aur edamame beans me bhi calcium ki matra acchi hoti hai23457.

• 1 cup tofu me 800 mg tak calcium ho sakta hai.

4. Beans, Lentils Aur Pulses

• White beans, rajma, lobhiya, chickpeas, aur winged beans calcium-rich hain.

• 1 cup cooked white beans me 180-240 mg calcium milta hai.

5. Nuts & Seeds

• Almonds, chia seeds, sesame (til), poppy, pumpkin, aur sunflower seeds calcium ke behtareen sources hain.

• 2 tbsp chia seeds me 14% daily value calcium hota hai.

6. Calcium-Fortified Foods

• Fortified cereals, plant-based milks (soya, almond, oat), orange juice, bread, aur breakfast cereals bhi calcium se enriched ho sakte hain.

• Label check karna zaruri hai, kyunki sabhi plant-based milks fortified nahi hote.

7. Other Veg Sources

• Ragi (nachni), amaranth (chaulai), figs (anjeer), oranges, broccoli, and sweet potatoes bhi calcium provide karte hain.

8. Seafood (Non-Veg Option)

• • Sardines aur canned salmon (bones ke saath) calcium-rich hain.