칼슘 / क्याल्सियम(kyaal-si-yam)
- Muscle contraction
- Metabolic function
- Bone structure function
Good sources of calcium
🥛 Dairy Products (highly absorbable):
- Milk
- Cheese (especially cheddar, mozzarella)
- Yogurt
🐟 Seafood:
- Sardines (with bones)
- Canned salmon (with bones)
- Shrimp
🌿 Plant-Based Sources:
- Dark leafy greens (kale, collard greens, bok choy)
- Broccoli
- Okra
🌰 Others:
- Fortified plant-based milks (soy, almond, oat milk)
- Fortified orange juice
- Tofu (especially calcium-set)
- Almonds
- Chia seeds
🥣 Fortified Foods:
- Breakfast cereals
- Calcium-fortified bread or grains