Why calcium is necessary for our sports and body?

 Why is calcium necessary for our sports and body?

Calcium is essential for our bones, muscles, and nerves.

How much calcium do you need?

1000 MG per day for adults.

Women over 50> 1250 MG per Day

Children 4-5 years > 1300MG 

250ML of Milk, About one glass> 250 MG.

Calcium is food for your bones Calcium keeps your bones strong and healthy a significant quantity of all the calcium in the body is inside the bones and teeth. The skeleton serves as a storehouse for calcium During childhood and adolescence, adequate calcium intake is critical for bone growth and calcification. Low calcium intake results in osteoporosis a disease that is described by low bone mass, As bone lose density, they become fragile and are unable to withstand even a slight injury. In addition, your bones also collect hundreds of vital minerals that your body entirely depends upon in order to function smoothly and stay healthy. when the brain calls for some calcium and other minerals, the bones cannot refuse because of the brain and nerves. systems are entirely dependent on it. if there's no excess accessible, the bones will drain themselves for the brain to function. Therefore, calcium and mineral supplementation is recommended to be consumed on a daily basis. 1000 MG per day for adults, Women over 50> 1250 MG per day Children 4-5 years > 1300MG 250ML of milk, About one glass> 250 MG.

You get new bones every seven years. Every year, your healthy bones are busy. renewing about 10 percent of their cells. Every 7-10 years, your entire skeleton completely regenerates itself through a process called remodeling this means. that the bones that allowed you to walk and ran, kept you erect, and protected your organs just a few years ago, have been completely replaced.

To ensure that years bones remain, healthy, exercising is very important It keeps them from becoming weak due to insufficient movement.

source of calcium

• Milk 
• Chia seeds
• Sesame seeds
• Poppy seeds
• Leafy greens
• Ragi
• Beans 
• almonds
• figs
• tofu
• broccoli
• sunflower seeds
• oranges

45 grams of chia seeds are equivalent to one glass of milk. about 250 MG of calcium. chia seeds are also loaded with fiber and protein. mix in smoothies or make pudding to increase the intake

Sesame seeds Black or white both loaded with calcium. excellent sources of magnesium, zinc, and copper.30 grams of sesame seeds > 300MG of calcium variety of ways you can use remember till ke laddu.

Poppy seeds Rich in calcium and magnesium 20 grams of poppy seeds provide 300 MG of calcium Rich in proteins and copper. complex carbs. Poppy porridge, poppy halwa

Leafy greens are dark, and leafy green is an incredible source of calcium. methi, palak, and kale> high calcium contents.  Rich in iron also and folate.

Ragi 100g of ragi contains 300 MG of calcium Rich in potassium and helps in maintaining BP rich in iron and maintains blood sugar levels.