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Calcium deficiency: Calcium is the most abundant mineral in our body, which is necessary to keep bones and teeth strong. Deficiency of this mineral can cause many serious problems in the body, especially to bones and muscles. Today we will know which diseases can be caused by calcium deficiency and which foods should be consumed to fulfill it. Diseases caused by calcium deficiency: Deficiency of calcium or Vitamin D can cause a disease called Rickets. In this disease, bones become very soft, due to which hands, legs or other body parts bend easily. This disease is especially common in children. This deficiency can be overcome with proper diet. Osteoporosis is a condition in which the bones become weak. If the amount of calcium in the diet is low, bones deteriorate rapidly. In the beginning there are problems like back pain and neck pain. If these symptoms are ignored, the bones become weak and the risk of fractures increases, especially in old age. Osteomalacia is a condition in which the bones become soft and weak, causing pain and increasing the risk of fractures. Calcium deficiency is the main cause of this disease. This disease is mostly seen in adults. Muscle CrampsIf you are feeling frequent muscle cramps, then it can be an early symptom of calcium deficiency. Calcium deficiency causes muscles to become soft, which increases the risk of cramps. What to eat to overcome calcium deficiency? To overcome calcium deficiency, include the following foods in your diet: Dairy products: Milk, curd and cheese are excellent sources of calcium. A glass of milk or a bowl of yogurt daily can meet your calcium needs. Green leafy vegetables: Vegetables like spinach, kale and broccoli are rich in calcium. Nuts and seeds: Almonds, sesame seeds and chia seeds are good sources of calcium. Fortified foods: Soy milk, tofu and fortified orange juice also help in meeting the calcium deficiency. Other sources: Oranges, dried figs, sardines and salmon. Fish, as well as legumes like kidney beans and chickpeas, are also rich in calcium. What precautions should be taken? Apart from food, vitamin D is also important to overcome calcium deficiency, as it helps in the absorption of calcium in the body. Sunshine, eggs and fortified foods are good sources of vitamin D.