How To Maintain A High Fiber Diet

October 31, 2022 , dates fruit, healthy food


Foods containing calcium

Calcium is the most important mineral for the growth and health of bones, teeth and muscles. Calcium also plays an effective role in the functioning of the heart and nervous system. Lack of it will cause you serious problems.


Every healthy person needs 1000 mg of calcium during the day, this amount increases to 1200 mg in people over 70 years old. Nutritionists recommend that children get at least 1,300 milligrams of calcium per day. Bone problems, especially osteoporosis and fractures, lie in wait for people over 50 years old, especially women. Dairy products are the most important source of calcium.


It is interesting to know that you can find rich sources of calcium in various food groups such as legumes and vegetables. In this article, we are going to introduce calcium-rich foods to you. Stay with us.

Calcium is the most important substance for growth, bone health and muscle strength. On the other hand, the body also needs vitamin D to absorb calcium. Lack of calcium easily causes fragility in bones. Calcium fills the cavities in the bones and its deficiency will be very dangerous.

Calcium deficiency in the early stages usually has no specific symptoms. However, muscle cramps and pains, especially in the thighs and arms, should be taken seriously. Numbness and tingling of the fingers and toes may be one of the complications of this mineral deficiency.

Brittle nails, dry skin and hair loss can be due to calcium deficiency, so it is necessary to consult a doctor in this regard.

Consuming foods containing calcium and vitamin D will help you avoid the risk of osteoporosis and joint problems. The most important source of vitamin D is sunlight; however, you can also get this nutrient from food sources.


Self-administration of calcium pills and supplements may have side effects for you. The excess amount of these vitamins has a negative effect on the functioning of the kidneys and the cardiovascular system. You can only take vitamin D and calcium supplements if your doctor prescribes them for you.