Calcium Rich Foods, Calcium Deficiency, Foods High in Calcium

Are you looking for foods high in calcium? Calcium rich foods are recommended to overcome calcium deficiency.

A table giving a list of foods with calcium is given on this page.

Why Calcium is Important?

Calcium is an essential mineral for our body. Most people think that calcium is essential for strong bones and teeth, but it is also important for many other functions of the body. Calcium Use

• for strong bones and teeth
• minimise bone loss
• prevent osteoporosis
• for muscles
• for nerves
• blood clot
• manage weigh
• manage high blood pressure
• colon cancer
• kidney stones
• cardiovascular disease

Vitamin D helps to absorb and properly consume calcium.

Daily Calcium Requirement

Who need calcium? When you need calcium?

The optimal intake of calcium is crucial for children, men and women of all ages. The calcium is needed throughout the lifetime and its daily intake value increases with age. The growing children needs good amount of calcium for their growing bones. After adulthood, the calcium is needed to keep the bones strong.

Pregnant and Lactating womenrequire more calcium. Women after menopause also need more calcium to prevent osteoporosis.

For babies, breastfeeding is the best way as a source of calcium. Formula milk also provides adequate calcium for babies.

The recommended daily calcium intake for males and females is as under.

Age	Daily Calcium Intake (mg)
0-6 month	210
7-12 month	270
1-3 year	500
4-8 year	800
9-18 year	1300
19-50 year	1000
Over 50 year	1200

Food Sources of Calcium

Dairy foods are very high in calcium, see the values given in the following table.

Food	Calcium mg per serving
Calcium in Dairy Products
Skim Milk 1 cup	301
Whole Milk 1 cup	290
Plain Low fat Yogurt 1 cup	415
Cow Milk Cottage Cheese (Paneer) 1 cup	208
Baffalo Milk Cottage Cheese (Paneer) 1 cup	480
Calcium in Beans & Grains
White beans 3/4 cup	120
Navy beans 3/4 cup	94
Black Turtle beans 3/4 cup	75
Chickpeas (Chhole) 3/4 cup	58
Tofu 150g	350
Soy bean curd slab 150g	310
Cooked Soy bean 1 cup	130
Instant oats, 1 pkt	165
Calcium in Nuts
Almonds roasted 1/4 cup	93
Almonds butter 2 Tbsp	88
Sesame seeds 1/4 cup	50
Calcium in Vegetables & Fruits
Cabbage/bok choy 1/2 cup	190
Turnip greens 1/2 cup	104
Broccoli 1/2 cup	33
Okra 1/2 cup	65
Orange 1/2 cup	52
Orange juice fortified with calcium 1/2 cup	165

From the above list you can chose foods high in Calcium.

Following is a list of foods that give you more than 300 mg of Calcium per 100 gm of that food.

1. Milk and milk products
2. Cereals and Grains
3. Vegetables: Green leafy vegetables are an excellent source of calcium. Beetroot greens, Drumstick leaves, Fenugreek leaves, Turnip greens, Lotus stems, Curry leaves
4. Spices:Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds
5. Fish

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