Calcium

Nutritionist and Health expert Ishi Khosla  says " Calcium is a vital mineral for building bones and  teeth. Calcium also helps in the clotting of blood, nerve transmission, regulating heart beat and in controlling hypertension. Ishi states that calcium  intake should be adequate not only in childhood but also later in life this is especially important for postmenopausal women to avoid osteoporosis.” Ishi  recommends low fat milk and milk products, beans, tofu, figs Low fat milk and milk products, beans, tofu, figs, dark green leafy vegetables (broccoli) sesame seeds, oatmeal, soybean, cumin seeds (zeera) garbanzo beans, choona (lime) with paan (betal leaves

While males require  400-600 mg of calcium a day, females should ideally have  400-600 mg of calcium a day. LIST OF INDIAN FOODS RICH IN CALCIUM Foods Calcium(mg/100) Cereals/ Millets   Ragi 344 Amaranth seeds 510 Rajkeera seeds 223 Pulses/ Legumes   Bengalgram whole 202 Horse gram whole 287 Rajmah 260 Nuts & Oilseeds   Gingelly seeds 1450 Mustrad seeds 490 Cumin seeds 1080 Poppy seeds 1584 Green Leafy Veg.   Agathi 1130 Amaranth 397 Fenugreek 395 Rape leaves 370 Milk & Milk products   Cow’s milk 120 Buffalo milk 210 Cheese 790 Khoa 956 Fish and sea foods   Hilsa 180 Rohu 650

Source: theweightmonitor.com- India's First Fully Online Weight Loss Portal