– Include dairy products such as milk, cheese, and yogurt in your daily meals.

– Eat green leafy vegetables like kale, broccoli, and spinach.

– Include fortified foods and beverages like plant-based milks, orange juice, and cereals.

– Consume calcium-rich seafood such as salmon and sardines.

– Include nuts like almonds and sesame seeds in your diet.

– Consume plant-based milks like soy milk or almond milk that are fortified with calcium.

– Include calcium-set tofu, tempeh, or edamame in your meals.

– Eat leafy greens such as broccoli, kale, and bok choy.

– Include almonds, chia seeds, and sesame seeds in your diet.

– The recommended daily intake of calcium for adults is around 1000-1300 mg per day.

– However, this requirement may vary based on factors like age, gender, and overall health.

– While it is preferable to obtain calcium through a balanced diet, supplements can be helpful to meet the recommended daily intake, especially for individuals with dietary restrictions.

– It is advisable to consult a healthcare professional before starting any calcium supplements.

– Yes, calcium can be obtained through non-dairy sources such as green leafy vegetables, fortified foods, seafood, and nuts.

– Plant-based milks and juices are also often fortified with calcium.

– Calcium deficiency can lead to weakened bones, increasing the risk of osteoporosis and fractures.

– It may also result in muscle cramps, fatigue, and dental problems.

– Adequate calcium intake is essential for maintaining overall health.