{"id":17056,"date":"2025-12-26T05:02:27","date_gmt":"2025-12-26T05:02:27","guid":{"rendered":"https:\/\/healthwatch.co.in\/?p=17056"},"modified":"2025-12-26T06:59:45","modified_gmt":"2025-12-26T06:59:45","slug":"6-calcium-rich-foods-you-should-include-in-your-diet-aparna-mukherjee-%e0%a4%b9%e0%a4%bf%e0%a4%82%e0%a4%a6%e0%a5%80-%e0%a4%ae%e0%a5%87%e0%a4%82-%e0%a4%ad%e0%a5%80-%e0%a4%89%e0%a4%aa%e0%a4%b2","status":"publish","type":"post","link":"https:\/\/healthwatch.co.in\/?p=17056","title":{"rendered":"6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927)"},"content":{"rendered":"

6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927)<\/b><\/p>\n

\"\"<\/p>\n

 <\/p>\n

Calcium is more than just a bone-building mineral. It also plays a pivotal role in keeping your muscles moving smoothly and your nerves working correctly.<\/p>\n

There are many people who fall short of meeting their daily calcium needs. As a result, they put themselves at risk for long-term health issues such as osteoporosis.<\/p>\n

The good news is that you do not have to count solely on calcium supplements. With the right foods, you can naturally boost your calcium intake and support your body\u2019s overall well-being.<\/p>\n

In this article, we will explore the top 6 calcium-rich foods that are delicious as well as nourishing, helping you stay healthy and energised.<\/p>\n

Symptoms That Signify Low Calcium<\/b><\/p>\n

🔸 Low energy
\n🔸 Muscle spasms or cramps
\n🔸 Weak nails
\n🔸 Numbness
\n🔸 Tingling sensation
\n🔸 Frequent bone fractures.
\n🔸 Dental problems.<\/p>\n

Which 6 Calcium-Rich Foods You Need To Add In Your Diet?<\/b><\/p>\n

1️⃣Leafy Greens:<\/b><\/span><\/p>\n

Leafy green vegetables are a high natural source of calcium. Kale, bok choy collard greens, and turnip greens are rich in calcium. These leafy greens contain compounds that reduce calcium absorption.<\/p>\n

Cooking these vegetables lightly may help improve absorption. Including them in soups can boost calcium intake.<\/p>\n

2️⃣ Plain Yoghurt:<\/b><\/span><\/p>\n

Having one serving of plain yoghurt can boost your bone health. Yoghurt also contains protein
\nthat supports digestive health.<\/p>\n

3️⃣Plant-Based Milk:<\/b><\/span><\/p>\n

The alternatives of fortified plant-based milk such as soy, almond, oat, and rice milk are packed with calcium. Fortified soy milk usually has the highest protein and calcium content.<\/p>\n

4️⃣Milk:<\/b><\/span><\/p>\n

Milk remains one of the most bioavailable sources of calcium. One glass of milk contains approximately 300 mg of calcium. You can fulfill your daily calcium needs with a glass of warm milk. Milk is also rich in vitamin D and protein, which helps with calcium absorption and bone strength. If you are lactose intolerant, then you should consume lactose-free milk.<\/p>\n

5️⃣Cheese:<\/b><\/span><\/p>\n

Cheeses such as cheddar, gouda, and parmesan are brimming with calcium. A 30 gm slice of cheddar cheese provides more than 200 mg of calcium.<\/p>\n

Cheese also consists of phosphorus and protein which are important for bone development.<\/p>\n

6️⃣Almond:<\/b><\/span><\/p>\n

The crunchy almonds offer a good amount of calcium content along with healthy fats, fibre, and plant protein. A 30 gm of handful almonds provides around 80 mg of calcium.<\/p>\n

While you should eat almonds in moderation due to their high calorie content, these nuts can make a good snack or addition to salads or baked dishes.<\/p>\n

Final Thoughts<\/b><\/p>\n

Strong bones depend on good calcium intake. Consume the above-mentioned foods to give your body the adequate calcium it needs.<\/p>\n

\u2014———————————————————-<\/p>\n

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4️⃣ \u0926\u0942\u0927<\/b>:<\/span><\/p>\n

\u0926\u0942\u0927 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u092c\u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092c\u093e\u092f\u094b\u0905\u0935\u0947\u0932\u0947\u092c\u0932 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u090f\u0915 \u0917\u093f\u0932\u093e\u0938 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 300 mg \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0906\u092a \u090f\u0915 \u0917\u093f\u0932\u093e\u0938 \u0917\u0930\u094d\u092e \u0926\u0942\u0927 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0930\u094b\u091c\u093c\u093e\u0928\u093e \u0915\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0926\u0942\u0927 \u092e\u0947\u0902 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 D \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u092d\u0930\u092a\u0942\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0914\u0930 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u091c\u093c\u092c\u0942\u0924\u0940 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0932\u0948\u0915\u094d\u091f\u094b\u091c \u0907\u0928\u091f\u0949\u0932\u0930\u0947\u0902\u0938 \u0939\u0948, \u0924\u094b \u0906\u092a\u0915\u094b \u0932\u0948\u0915\u094d\u091f\u094b\u091c-\u092b\u094d\u0930\u0940 \u0926\u0942\u0927 \u092a\u0940\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n

5️⃣ \u092a\u0928\u0940\u0930:<\/b><\/span><\/p>\n

\u091a\u0947\u0921\u0930, \u0917\u094c\u0921\u093e \u0914\u0930 \u092a\u093e\u0930\u094d\u092e\u0947\u091c\u093c\u093e\u0928 \u091c\u0948\u0938\u0947 \u092a\u0928\u0940\u0930 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u0947\u0921\u0930 \u092a\u0928\u0940\u0930 \u0915\u0947 30 \u0917\u094d\u0930\u093e\u092e \u0915\u0947 \u091f\u0941\u0915\u0921\u093c\u0947 \u092e\u0947\u0902 200 mg \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964\u00a0 \u092a\u0928\u0940\u0930 \u092e\u0947\u0902 \u092b\u093e\u0938\u094d\u092b\u094b\u0930\u0938 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092d\u0940 \u0939\u094b\u0924\u093e \u0939\u0948 \u091c\u094b \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u091c\u093c\u0930\u0942\u0930\u0940 \u0939\u0948\u0902\u0964<\/p>\n

6️⃣\u092c\u093e\u0926\u093e\u092e<\/b>:<\/span><\/p>\n

\u0915\u0941\u0930\u0915\u0941\u0930\u0947 \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0939\u0947\u0932\u094d\u0926\u0940 \u092b\u0948\u091f\u094d\u0938, \u092b\u093e\u0907\u092c\u0930 \u0914\u0930 \u092a\u094d\u0932\u093e\u0902\u091f \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0905\u091a\u094d\u091b\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 30 \u0917\u094d\u0930\u093e\u092e \u092c\u093e\u0926\u093e\u092e \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 80 mg \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n

\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0906\u092a\u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u093e\u0926\u093e\u092e \u0915\u092e \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u093e\u0928\u0947 \u091a\u093e\u0939\u093f\u090f, \u0932\u0947\u0915\u093f\u0928 \u092f\u0947 \u0928\u091f\u094d\u0938 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0938\u094d\u0928\u0948\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0938\u0932\u093e\u0926 \u092f\u093e \u092c\u0947\u0915\u094d\u0921 \u0921\u093f\u0936 \u092e\u0947\u0902 \u092e\u093f\u0932\u093e\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n

\u0906\u0916\u093f\u0930\u0940 \u092c\u093e\u0924<\/b><\/p>\n

\u092e\u091c\u093c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u093e\u0902 \u0905\u091a\u094d\u091b\u0947 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0938\u0947\u0935\u0928 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091c\u093c\u0930\u0942\u0930\u0940 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090a\u092a\u0930 \u092c\u0924\u093e\u090f \u0917\u090f \u092b\u0942\u0921\u094d\u0938 \u0915\u093e \u0938\u0947\u0935\u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927)   Calcium is more than just a bone-building mineral. It also plays a pivotal role in keeping your muscles moving smoothly and your nerves working correctly. There are many people who fall short of meeting their daily calcium needs. As […]<\/p>\n","protected":false},"author":21,"featured_media":17058,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-17056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-9"],"yoast_head":"\n6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927) -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthwatch.co.in\/?p=17056\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927) -\" \/>\n<meta property=\"og:description\" content=\"6 Calcium-Rich Foods You Should Include In Your Diet (APARNA MUKHERJEE) (\u0939\u093f\u0902\u0926\u0940 \u092e\u0947\u0902 \u092d\u0940 \u0909\u092a\u0932\u092c\u094d\u0927)   Calcium is more than just a bone-building mineral. It also plays a pivotal role in keeping your muscles moving smoothly and your nerves working correctly. There are many people who fall short of meeting their daily calcium needs. 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