Calcium, an essential mineral, plays a crucial role in maintaining strong bones, teeth, and overall health. However, many individuals struggle to meet their daily calcium intake, increasing their risk of osteoporosis and other health concerns. This article presents a comprehensive Calcium Food List in Bengali to help you make informed choices and ensure adequate calcium consumption.
Calcium is responsible for:
According to the National Institutes of Health (NIH), the recommended daily calcium intake varies by age group:
Age Group | Calcium Intake (mg) |
---|---|
Birth to 6 months | 200 |
7 to 12 months | 260 |
1 to 3 years | 700 |
4 to 8 years | 1,000 |
9 to 18 years | 1,300 |
19 to 50 years (Women) | 1,000 |
19 to 50 years (Men) | 1,000 |
51 to 70 years (Women) | 1,200 |
51 to 70 years (Men) | 1,000 |
71 years and older (Both) | 1,200 |
1. দুধ (Milk)
2. দই (Yogurt)
3. পনির (Cheese)
4. সবুজ পাতার শাকসবজি (Green Leafy Vegetables)
5. আলু (Potatoes)
6. আমন্ড (Almonds)
7. সার্ডিন (Sardines)
8. সামুদ্রিক আলগা (Seaweed)
9. ফোর্টিফায়েড খাবার (Fortified Foods)
10. ক্যালসিয়াম সাপ্লিমেন্ট (Calcium Supplements)
Make informed choices by incorporating the Calcium Food List in Bengali into your daily diet. Consult with a registered dietitian or healthcare professional to determine the optimal calcium intake for your individual needs. Remember, adequate calcium intake is crucial for maintaining bone health, preventing chronic diseases, and promoting overall well-being.
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