Kela ( Banana )

Dahi ( curd )
Dahi khane se calcium ki kami door hoti hai. 1 cup dahi me 500 milligram calcium paya jata hai.
Neembu ( Lemon )

Doodh ( Milk )

Paneer ( Cottage Cheese )
Paneer me bhi bhot calcium hota hai. 1 cup paneer me 130 milligram calcium paya jata hai.
Soyabean
Soyabean khane se kaafi calcium milta hai. 1 cup soyabean me 200
milligram calcium hota hai.
Beans
Beans khane se protein aur calcium bharpoor matra me milta hai.
90 gram beans me 50 milligram calcium hota hai.
Oats
1 cup oats me 100 se 150 milligram calcium hota hai.ise khane se bhi
bhot calcium milta hai.
Sarson Ka Saag
Sarson ke saag me paryapt matra me calcium paya jata hai.
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