Calcium: Five calcium-rich food items one should add to their diet

Calcium is a very important mineral. It is required by your body to strengthen bones and teeth. Having an adequate amount of calcium in one's body is also important for muscle functioning and nerve signalling. A report by The National Osteoporosis Society revealed an adult must consume about 700mg of calcium each day to maintain a healthy body. While having a glass of milk can add up to the daily calcium intake, there are other food items that can help you achieve your daily calcium intake. 

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Here are a few food items that will help you meet your daily calcium intake.  

1. Seeds like poppy, sesame, and chia can help you achieve your daily intake of calcium. 
2. Most of the cheeses are a high source of calcium, especially parmesan. 
3. Yoghurt is generally considered to be an excellent source of calcium, especially low-fat yoghurt. 
4. Pulses like moong, moath beans, black beans, kidney beans, among others, pack nutrients like calcium, fibre, and magnesium in them. 
5. Generally, nuts are considered to be a great source of energy and minerals. Out of them, almonds have the highest amount of calcium. 
6. Soya and its products like soybean, soy milk, tofu, soya granules, and soya nuggets. 
7. Dried figs are a great source of calcium and great antioxidants and fibre. 
8. Green leafy vegetables like spinach and kale, amongst others, are healthy and high in calcium.

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A note on Vitamin D

While consuming calcium-rich food items, remember to get an appropriate amount of Vitamin D. A media report published by The National Osteoporosis Society on a leading online portal claimed that getting an appropriate amount of Vitamin D from a natural source or from food items helps the body to absorb the calcium. 

Disclaimer: The following information is collected from various food blogs and health & nutrition journals. However, it is advised to take the counsel of a dietician or a nutritionist before incorporating the above-mentioned food items in your diet plan.

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