How to Increase Calcium Naturally?

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The body needs calcium for healthy bones. Not only this, but calcium is also very important for the proper functioning of nerves and muscles. Due to the lack of calcium in the body, there may be a problem of tingling in the hands and feet, muscle cramps. In such a situation, today we will tell you about some such foods which will not allow calcium deficiency in the body.

Calcium Deficiency in the Body

According to research, calcium deficiency is most visible in about 80% of women after the age of 30. The consumption of calcium in the body increases during periods, pregnancy, menopause, but if the diet is not right, women do not get enough calcium. Most adults aged 19-50 need 1,000 milligrams of calcium daily.

First, know the signs of its Calcium Deficiency

. Bone weakness and Pain

. Tooth Loss

. Frequent Nail Break

. Problems Related to Periods

. Hair falls

. Feeling Sluggish and tired

. Weak immune system

Take this diet to meet calcium deficiency


Milk is one of the best high calcium foods. There are 280 milligrams of calcium in 1 cup. If you want, you can drink milk by adding turmeric, chuhara, figs, cinnamon, etc.


Orange is an excellent source of not only vitamin C but also calcium. There is about 60 milligrams of calcium in 1 orange, which increases immunity and also relieves muscle pain.

Sardines Fish

If you are a non-vegetarian, then sardine fish is a great option for supplying calcium. 1 cup of cooked fish provides about 569 milligrams of calcium, which keeps bones as well as heart-healthy.

Soy milk

1 cup of soy milk contains 60 mg of calcium. In such a situation, not only gym goers but people suffering from calcium deficiency can also consume it.


In addition to protein, omega-3 fatty acids, a handful of almonds also provide about 457 milligrams of calcium, which is enough to keep you healthy. If you want, you can soak it and eat it in the morning on an empty stomach or as a snack.

Fig (Anjeer)

In addition to fiber and potassium, 1 cup of dried figs contains 242 mg of calcium, which helps strengthen bones. Also rich in magnesium, this fruit helps to stabilize the heartbeat and maintain muscle function.

Desi cheese (Paneer)

Paneer is a great source of protein as well as calcium. There is about 951mg of calcium in 1 cup of shredded paneer.

Green Leafy Vegetable

Green leafy vegetables such as spinach, kale, celery, bok choy, and broccoli are also rich in potassium and magnesium. Regular consumption of them keeps the body healthy and protects it from diseases.

Note: These are a Natural Source of Calcium. Before Trying this contact your doctor if you have symptoms of calcium deficiency

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