List of Calcium rich foods for better health

Calcium is a vital consolidative constituent of our body and health. Calcium rich foods are required to build and keep strong bones. Your heart, arteries, and nerves also require calcium foods for proper functioning. Here’s the list of foods high in calcium.

Some studies indicate that higher levels of calcium, with a corresponding increase in vitamin D, could have additional benefits beyond just bone health: possibly protecting against diabetes, cancer, and high blood pressure as well [PMCID: PMC6276611].

While this is true, you still have to eat enough other calcium rich foods in sufficient quantities to achieve an optimal level of health. If you do not, you may wind up putting yourself at risk for a variety of serious medical complications

Health benefits of calcium

Teeth and Gum

One of them relates to something most people would look into first. You see, calcium can play a role in maintaining healthy teeth and gums.

Bone health

The second health benefit is bone health. 99% of the calcium in the body is stacked in bones. Calcium supports strong bone mass and helps to prevent bone fractures in old age. The puberty age provides a significant opportunity to stack calcium and builds peak bone mass. More than 25% of adult bone mass is attained within 2 years of ages of 12 to 14 years in girls. Boys get their 25% bone mass between age 13 to 15 years [PMID: 18296321].

The young male holds more calcium in their bone than girls. Further black young females hold more calcium than young whites girls. Exercise can enhance the effect of dietary calcium through enhanced bone geometry [PMID: 18296321].

Many of the nutrients that are present in leafy greens, nuts, and other calcium rich foods help to maintain the body’s mineral levels. The consumption of foods high in calcium can also help reduce your risk for osteoporosis, which is one of the leading causes of fragility in women [PMID: 30568435].

Osteoporosis

Currently increasing accumulation of peak bone mass and reducing the bone loss of bone after attainment of the peak are the only two key factors in the deterrence of osteoporosis. Bone mass builds rapidly during adolescence. Thus, you can start giving your children calcium foods to attain their peak bone mass until around the age of 30 which can be an effective method to avoid osteoporosis [https://www.ncbi.nlm.nih.gov/books/NBK56070/]

People aged more than 50 and particularly menopausal woman after 45 are advised to take their foods high in calcium so that their calcium intake reach 1,200 milligrams (mg) per day. If your calcium intake right from teenage is deficient by say 200 mg, this deficiency can accumulate up to 73 grams per year and whopping 2.2 kgs over a period of 30 years when you reach 50. At that age, this accumulated deficiency causes bones to lose their density, and both men, as well as women, start to experience osteoporosis, which makes bones weaker, porous, and more susceptible to break.

Hypertension

Dietary salt increases urinary calcium excretion. If you suffer from hypertension, high blood pressure chances are your salt in the blood is high and you should pay special attention to your calcium intake because you may have a calcium deficiency. Studies have shown that adequate intake of calcium, potassium, magnesium along with reduced salt intake can reduce high blood pressure [PMID: 9022571].

Heart Disease

While the skeleton holds 995 of calcium, 1% of the remaining calcium is circulated in the blood. This calcium in the blood helps to manage hormonal secretion, the transmission of brain signals along with vascular activities. Calcium can strengthen blood vessels, which means it can potentially lower blood pressure and help prevent heart disease [PMID: 16302005].

How much calcium do I need?

As per www.nal.usda.gov following is the daily calcium requirement for human

Each day demand of calcium is 1300 mg, for male and female in age between 14 to 18 years.

The per-day requisite of calcium is 1000 mg, for male and female in age between 19 to 50 years.

The circadian requirement of calcium is 1300 mg, for pregnancy in age between 14 to 18 years.

The quotidian requisite of calcium is 1000 mg, for pregnancy in age between 19 to 50 years.

List of calcium rich foods

You can refer to this calcium foods list to add to your diet more calcium. Importantly it is your girl child that needs the attention when she is in the age of puberty and needs more foods high in calcium. This calcium rich foods list is arranged in the descending order of the ratio of calcium to the energy received from the food. If you are on weight loss diet, you may want to look at our top 10 list below. So read on to know more.

  1. Milk, whole, cow (Milk and milk products) – Many people have promoted milk as a good source of calcium. Cow milk has 72.84 Kcal energy every 100 ml. You get 118 mg of calcium in milk. The ratio of calcium content milk to energy is 1.620 milligram/kcal. It means that you get only 1.6 mg calcium in milk per kcal energy which is very less as compared to other calcium foods. In our list milk cow milk lines number 60 in foods high in calcium. There may be medical reasons when you are recommended to stop milk. In such situations following calcium foods may be helpful.
  1. Jack fruit, raw (Other vegetables) – Jack fruit, raw has 26.27 kilocalories of energy per 100 grams. Jack fruit, raw comprises 45.74 milligrams of calcium. the calcium you get per calorie from Jack fruit, raw is 1.741 mg. So, Jack fruit, raw, grades number 59 in calcium rich foods.

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  1. Coconut water (Miscellaneous foods) – Coconut water has 15.29 Kcal energy every 100 grams by weight. Coconut water contains 27.47 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Coconut water is 1.7970. Thus, Coconut water, positions at 58 in calcium foods.
  1. Paneer (Milk and milk products) – Paneer has 257.70 kilocalories of energy every 100 gm weight. Paneer holds 476 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Paneer is 1.8470. Therefore, Paneer ranks 57 in foods high in calcium.

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  1. Pepper, black (Condiments and spices) – Pepper, black has 217.34 Kcal energy per 100 grams by weight. Pepper, black comprises 405 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Pepper, black is 1.8630. Hence, Pepper, black, lines number 56 in calcium rich foods.
  1. Khoa (Milk and milk products) – Khoa has 315.74 kilocalories of energy per 100 gm weight. Khoa contains 602 milligrams of calcium. The ratio of calcium to the energy of Khoa is 1.907 milligram/kcal. Accordingly, Khoa grades number 55 in calcium foods.

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  1. Kovai big (Other vegetables) – Kovai big has 17.43 Kcal energy every 100 grams. Kovai big holds 34.39 mg of calcium. the calcium you get per calorie from Kovai big is 1.972 mg. So, Kovai big, positions at 54 in foods high in calcium.
  1. Snake gourd, long, pale green (Other vegetables) – Snake gourd, long, pale green has 12.42 kilocalories of energy per 100 grams. Snake gourd, long, pale green comprises 24.6 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from Snake gourd, long, pale green is 1.9810. Thus, Snake gourd, long, pale green, ranks no 53 in calcium rich foods.
  1. Cabbage, violet (Green leafy vegetables) – Cabbage, violet has 23.17 Kcal energy every 100 grams by weight. Cabbage, violet contains 48 mg of calcium. The calcium to the energy ratio in mg/kCal of Cabbage, violet is 2.0720. Therefore, Cabbage, violet, lines number 52 in calcium foods.
  1. Clam, green shell (Marine mollusks) – Green clam shell has 58.04 kilocalories of energy every 100 gm weight. Clam, green shell holds 121 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Clam, green shell is 2.0850. Hence, Clam, green shell, grades number 51 in foods high in calcium.

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  1. Oyster (Marin shellfish) – Oyster has 60.19 Kcal energy per 100 grams by weight. Oyster comprises 126 mg of calcium. The ratio of calcium to the energy of Oyster is 2.094 milligram/kcal. Accordingly, Oyster, positions at 50 in calcium rich foods.

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  1. Broad beans (Other vegetables) – Broad beans has 29.38 kilocalories of energy per 100 gm weight. Broad beans contain 64.37 milligrams of calcium. 2.191 mg is the calcium you get per calorie from Broad beans. So, Broad beans rank no 49 in calcium foods.

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  1. Knol khol (Other vegetables) – Knol khol has 16.00 Kcal energy every 100 grams. Knol khol holds 35.26 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Knol khol is 2.203. Thus, Knol khol lines number 48 in foods high in calcium.

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  1. Snake gourd, long, dark green (Other vegetables) – Snake gourd, long, dark green has 11.94 kilocalories of energy per 100 grams. Snake gourd, long, dark green comprises 27.11 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Snake gourd, long, dark green is 2.270. Therefore, Snake gourd, long, dark green, grades number 47 in calcium rich foods.

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  1. Field beans, tender, broad (Other vegetables) – Field beans, tender, broad has 30.81 Kcal energy every 100 grams by weight. Field beans, tender, broad contain 70.57 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Field beans, tender, broad is 2.291. Hence, Field beans, tender, broad, positions at 46 in calcium foods.

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  1. French beans, country (Other vegetables) – French beans, country has 24.36 kilocalories of energy every 100 gm weight. French beans hold 55.99 milligrams of calcium. The ratio of calcium to the energy of French beans is 2.298 milligram/kcal. Accordingly, French beans rank no 45 in foods high in calcium.
  1. Bombay duck (Marin fish) – Bombay duck has 68.55 Kcal energy per 100 grams by weight. Bombay duck comprises 159 mg of calcium. 2.320 mg is the calcium you get per calorie from Bombay duck. So, Bombay duck lines number 44 in calcium rich foods.

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  1. Celery stalk (Other vegetables) – Celery stalk has 16.48 kilocalories of energy per 100 gm weight. The celery stalk contains 38.73 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from the Celery stalk is 2.350. Thus, Celery stalk, grades number 43 in calcium foods.

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  1. Cabbage green (Green leafy vegetables) – Cabbage green has 21.50 Kcal energy every 100 grams. Cabbage green holds 51.76 mg of calcium. The calcium to the energy ratio in mg/kCal of Cabbage green is 2.408. Therefore, Cabbage green, positions at 42 in foods high in calcium.
  1. Gingelly seeds (Till), white (Nuts and oilseeds) – Gingelly seeds, white has 519.23 kilocalories of energy per 100 grams. Gingelly seeds, white comprises 1283 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Gingelly seeds, white is 2.471. Hence, Gingelly seeds, white, rank no 41 in calcium rich foods.
  1. Crab (Freshwater fish and shellfish) – Crab has 78.10 Kcal energy every 100 grams by weight. Crab contains 199 mg of calcium. The ratio of calcium to the energy of Crab is 2.548 milligram/kcal. Accordingly, Crab lines number 40 in calcium foods.

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  1. Lettuce (Green leafy vegetables) – Lettuce has 21.73 kilocalories of energy every 100 gm weight. Lettuce holds 56.71 milligrams of calcium. 2.609 mg is the calcium you get per calorie from Lettuce. So, Lettuce grades number 39 in foods high in calcium.

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  1. Coriander seeds (Condiments and spices) – Coriander seeds have 268.69 Kcal energy per 100 grams by weight. Coriander seeds comprise 718 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Coriander seeds is 2.672. Thus, Coriander seeds, positions at 38 in calcium rich foods.
  1. Cauliflower leaves (Green leafy vegetables) – Cauliflower leaves have 35.35 kilocalories of energy per 100 gm weight. Cauliflower leaves contain 96.7 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Cauliflower leaves is 2.736. Therefore, Cauliflower leaves rank no 37 in calcium foods.

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  1. Cumin seeds (Condiments and spices) – Cumin seeds have 304.28 Kcal energy every 100 grams. Cumin seeds hold 878 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Cumin seeds is 2.886. Hence, Cumin seeds lines number 36 in foods high in calcium.
  1. Omum (Condiments and spices) – Omum has 357.06 kilocalories of energy per 100 grams. Omum comprises 1034 milligrams of calcium. The ratio of calcium to the energy of Omum is 2.896 milligram/kcal. Accordingly, Omum grades number 35 in calcium rich foods.
  1. Cluster beans (Other vegetables) – Cluster beans has 40.12 Kcal energy every 100 grams by weight. Cluster beans contain 121 mg of calcium. 3.016 mg is the calcium you get per calorie from Cluster beans. So, Cluster beans, positions at 34 in calcium foods.
  1. Ladies finger (Other vegetables) – Ladies finger has 27.47 kilocalories of energy every 100 gm weight. Ladies finger holds 86.12 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from okra is 3.136. Thus, Ladies finger ranks no 33 in foods high in calcium.
  1. Poppy seeds (Condiments and spices) – Poppy seeds have 422.26 Kcal energy per 100 grams by weight. Poppy seeds comprise 1372 mg of calcium. The calcium to the energy ratio in mg/kCal of Poppy seeds is 3.249. Therefore, Poppy seeds lines number 32 in calcium rich foods.

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  1. Cabbage, Chinese (Green leafy vegetables) – Cabbage, Chinese has 17.91 kilocalories of energy per 100 gm weight. Cabbage, Chinese contain 58.46 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Cabbage, Chinese is 3.264. Hence, Cabbage, Chinese, grades number 31 in calcium foods.

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  1. Spinach (Green leafy vegetables) – Spinach has 24.36 Kcal energy every 100 grams. Spinach holds 82.29 mg of calcium. The ratio of calcium to the energy of Spinach is 3.378 milligram/kcal. Accordingly, Spinach, positions at 30 in foods high in calcium.
  1. Gogu leaves red stem (Green leafy vegetables) – Gogu leaves red stem has 36.54 kilocalories of energy per 100 grams. Gogu leaves red stem comprises 129 milligrams of calcium. 3.530 mg is the calcium you get per calorie from Gogu leaves red stem. So, Gogu leaves red stem, ranks no 29 in calcium rich foods.

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  1. Parsley (Green leafy vegetables) – Parsley has 72.84 Kcal energy every 100 grams by weight. Parsley contains 288 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Parsley is 3.954. Thus, Parsley lines number 28 in calcium foods.

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  1. Gogu leaves, green (Green leafy vegetables) – Gogu leaves, green has 36.30 kilocalories of energy every 100 gm weight. Gogu leaves, green holds 145 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Gogu leaves, green is 3.994. Therefore, Gogu leaves, green, grades number 27 in foods high in calcium.

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  1. Betel leaves, big (Green leafy vegetables) – Betel leaves, big has 48.24 Kcal energy per 100 grams by weight. Betel leaves, big comprise 207 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Betel leaves, big is 4.291. Hence, Betel leaves big, positions at 26 in calcium rich foods.

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  1. Beet greens (Green leafy vegetables) – Beet greens have 34.63 kilocalories of energy per 100 gm weight. Beet greens contain 151 milligrams of calcium. The ratio of calcium to the energy of Beet greens is 4.360 milligram/kcal. Accordingly, Beet greens ranks no 25 in calcium foods.

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  1. Garden cress (Green leafy vegetables) – Garden cress has 49.68 Kcal energy every 100 grams. Garden cress holds 217 mg of calcium. 4.368 mg is the calcium you get per calorie from Garden cress. So, Garden cress lines number 24 in foods high in calcium.
  1. Mud crab (Marin shellfish) – Mud crab has 45.38 kilocalories of energy per 100 grams. Mud crab comprises 201 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from Mud crab is 4.429. Thus, Mud crab, grades number 23 in calcium rich foods.

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  1. Drumstick leaves (Green leafy vegetables) – Drumstick leaves have 67.35 Kcal energy every 100 grams by weight. Drumstick leaves contain 314 mg of calcium. The calcium to the energy ratio in mg/kCal of Drumstick leaves is 4.662. Therefore, Drumstick leaves, positions at 22 in calcium foods.

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  1. Coriander leaves (Condiments and spices) – Coriander leaves has 31.05 kilocalories of energy every 100 gm weight. Coriander leaves hold 146 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Coriander leaves is 4.702. Hence, Coriander leaves rank no 21 in foods high in calcium.
  1. Basella leaves (Green leafy vegetables) – Basella leaves have 19.58 Kcal energy per 100 grams by weight. Basella leaves comprise 93.89 mg of calcium. The ratio of calcium to the energy of Basella leaves is 4.794 milligram/kcal. Accordingly, Basella leaves lines number 20 in calcium rich foods.

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  1. Crab, sea (Marin shellfish) – Sea crab has 67.59 kilocalories of energy per 100 gm weight. Sea crab contains 333 milligrams of calcium. 4.927 mg is the calcium you get per calorie from Sea crab. So, Crab, sea, grades number 19 in calcium foods.

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  1. Colocasia leaves, green (Green leafy vegetables) – Colocasia leaves, green has 43.47 Kcal energy every 100 grams. Colocasia leaves, green holds 216 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Colocasia leaves, green is 4.969. Thus, Colocasia leaves, green, positions at 18 in foods high in calcium.
  1. Mint leaves (Condiments and spices) – Mint leaves has 37.02 kilocalories of energy per 100 grams. Mint leaves comprise 205 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Mint leaves is 5.538. Therefore, Mint leaves ranks no 17 in calcium rich foods.
  1. Cabbage collard greens (Green leafy vegetables) – Cabbage collard greens has 30.09 Kcal energy every 100 grams by weight. Cabbage collard greens contain 170 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Cabbage collard greens is 5.649. Hence, Cabbage collard greens, lines number 16 in calcium foods.

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  1. Pumpkin leaves, tender (Green leafy vegetables) – Pumpkin leaves, tender has 44.18 kilocalories of energy every 100 gm weight. Pumpkin leaves, tender holds 271 milligrams of calcium. The ratio of calcium to the energy of Pumpkin leaves, tender is 6.133 milligram/kcal. Accordingly, Pumpkin leaves, tender, grades number 15 in foods high in calcium.

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  1. Mustard leaves (Green leafy vegetables) – Mustard leaves have 30.33 Kcal energy per 100 grams by weight. Mustard leaves comprise 191 mg of calcium. 6.297 mg is the calcium you get per calorie from Mustard leaves. So, Mustard leaves, positions at 14 in calcium rich foods.

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  1. Rumex leaves (Green leafy vegetables) – Rumex leaves have 19.58 kilocalories of energy per 100 gm weight. Rumex leaves contain 131 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from Rumex leaves is 6.689. Thus, Rumex leaves ranks no 13 in calcium foods.

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  1. Amaranth leaves, red (Green leafy vegetables) – Amaranth leaves, red has 33.44 Kcal energy every 100 grams. Amaranth leaves, red holds 245 mg of calcium. The calcium to the energy ratio in mg/kCal of Amaranth leaves, red is 7.327. Therefore, Amaranth leaves, red, lines number 12 in foods high in calcium.
  1. Bathua leaves (Green leafy vegetables) – Bathua leaves have 27.70 kilocalories of energy per 100 grams. Bathua leaves comprise 211 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Bathua leaves is 7.616. Hence, Bathua leaves, grades number 11 in calcium rich foods.

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  1. Ponnaganni (Green leafy vegetables) – Ponnaganni has 50.87 Kcal energy every 100 grams by weight. Ponnaganni contain 388 mg of calcium. The ratio of calcium to the energy of Ponnaganni is 7.627 milligram/kcal. Accordingly, Ponnaganni, positions at 10 in calcium foods.

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  1. Fenugreek leaves (Green leafy vegetables) – Fenugreek leaves have 34.39 kilocalories of energy every 100 gm weight. Fenugreek leaves hold 274 milligrams of calcium. 7.967 mg is the calcium you get per calorie from Fenugreek leaves. So, Fenugreek leaves ranks no 9 in foods high in calcium.
  1. Amaranth leaves, red and green mix (Green leafy vegetables) – Amaranth leaves, red and green mix has 31.53 Kcal energy per 100 grams by weight. Amaranth leaves, red and green mix comprises 269 mg of calcium. The calcium you get for every calorie of energy consumed, in milligram from Amaranth leaves, red and green mix is 8.533. Thus, Amaranth leaves, red and green mix, lines number 8 in calcium rich foods.

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  1. Knol khol leaves (Green leafy vegetables) – Knol khol leaves have 42.51 kilocalories of energy per 100 gm weight. Knol khol leaves contain 368 milligrams of calcium. The calcium to the energy ratio in mg/kCal of Knol khol leaves is 8.656. Therefore, Knol khol leaves, grades number 7 in calcium foods.

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  1. Radish leaves (Green leafy vegetables) – Radish leaves have 26.03 Kcal energy every 100 grams. Radish leaves hold 234 mg of calcium. The calcium (mg) to the energy (kCal) ratio of Radish leaves is 8.989. Hence, Radish leaves, positions at 6 in foods high in calcium.
  1. Pak Choi Leaves (Green leafy vegetables) – Pak choi leaves have 16.00 kilocalories of energy per 100 grams. Pak choi leaves comprise 150 milligrams of calcium. The ratio of calcium to the energy of Pak choi leaves is 9.374 milligram/kcal. Accordingly, Pak choi leaves ranks no 5 in calcium rich foods.

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  1. Curry leaves (Condiments and spices) – Curry leaves has 63.53 Kcal energy every 100 grams by weight. Curry leaves contain 659 mg of calcium. 10.373 mg is the calcium you get per calorie from Curry leaves. So, Curry leaves line number 4 in calcium foods.
  1. Amaranth leaves, green (Green leafy vegetables) – Amaranth leaves, green has 30.57 kilocalories of energy every 100 gm weight. Amaranth leaves, green holds 330 milligrams of calcium. The calcium you get for every calorie of energy consumed, in milligram from Amaranth leaves, green is 10.795. Thus, Amaranth leaves, green, grades number 3 in foods high in calcium.

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  1. Agathi leaves (Green leafy vegetables) – Agathi leaves have 70.46 Kcal energy per 100 grams by weight. Agathi leaves comprise 901 mg of calcium. The calcium to the energy ratio in mg/kCal of Agathi leaves is 12.788. Therefore, Agathi leaves positions at 2 in calcium rich foods.

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  1. Amaranth spined leaves, red and green mix (Green leafy vegetables) – Amaranth spined leaves, red and green mix has 23.64 kilocalories of energy per 100 gm weight. Amaranth spined leaves, red and green mix contain 372 milligrams of calcium. The calcium (mg) to the energy (kCal) ratio of Amaranth spined leaves, red and green mix is 15.733. Hence, Amaranth spined leaves, red and green mix, ranks no 1 in calcium foods.

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Summary

When you consider the health risks of not consuming enough calcium and the benefits that you stand to see by adding a reasonable amount of this mineral to your diet, it becomes clear that it’s an investment in your long-term health and well-being that you simply cannot afford to pass up. Once you are aware of your calcium intake, you can start making healthy choices for your meals and snacks and adding calcium foods to them. You can also make sure that you are getting all of the calcium that you need through the use of supplements if required after consulting your Doctor. So, don’t let calcium deficiency get you down!

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