'ஏலும்பு காட்டுவாசி போல் உறுதி பெற | Calcium, Magnesium, Vitamin D Rich Foods for Healthy Bones in Tamil Calcium rich foods in Tamil have been listed for a normal person, pregnancy women and for Kids. Apart from calcium for the healthy bones, Magnesium and Vitamin-D becomes most essential to retain the health of the bones in both men and women. Deficiency in Calcium, magnesium and vitamin D leads to osteoporosis, bone weakness, and other strength related problems. Eating the calcium rich foods like milk, curd, paneer, and other dairy related foods can help you get the recommended dosage of calcium for your body. Green vegetables and leafy things are considered a good source of Calcium. On the other hand, mutton, chicken, and seafood like fish add a great source of calcium for immediate relief from calcium deficiency issues. Magnesium, on the other hand, is also good to maintain bone and teeth health along with the collagen protein. Magnesium can be seen in cereals, and other legumes as that are noted in the dairy products. You can also eat dried fruits like fig, dates, banana, raisins, almonds and other forms for the magnesium absorption. Vitamin D is an essential factor for healthy bones and teeth for all age groups. The major free source for vitamin D is the sunlight and taking the sunbath. Exposing the skin areas for more than 20 min in the morning and evening sun will synthesis Vitamin D in the body. Consuming fish like salmon, tuna and sardines are other great sources of vitamin for bone health. Eggs also act as a cheap source to grow the bones lavish.'
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