Foods High In Calcium






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Why Calcium is Important?

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

Calcium Uses in Our Body

  1. for strong bones and teeth
  2. minimise bone loss
  3. prevent osteoporosis
  4. for muscles
  5. for nerves
  6. blood clot
  7. manage weight
  8. manage high blood pressure
  9. colon cancer
  10. kidney stones (kidney stones symptoms)
  11. cardiovascular disease



Calcium Daily Requirement

Calcium foods are recommended to overcome calcium deficiency symptoms. Why calcium is important? | Daily calcium requirement | Calcium foods

Calcium Foods

Vitamin D helps to absorb and properly consume calcium.

Who need calcium? When you need calcium?

The optimal intake of calcium is crucial for children, men and women of all ages. It 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, it is needed to keep the bones strong.

Pregnant and Lactating women require 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.

AgeDaily Intake
(mg)
0-6 month210
7-12 month270
1-3 year500
4-8 year800
9-18 year1300
19-50 year1000
Over 50 year1200

Calcium Absorption

Eating high calcium foods is not enough because its absorption in the digestive tract can be affected by various factors. It depends on your age, pregnancy, and the amount of calcium, vitamin D, vitamin K2, magnesium and trace mineral in your body.

Its absorption declines with age. Vitamin D and vitamin K2 help in improving absorption, while magnesium deficiency affects calcium metabolism.

Calcium Rich Foods

The food sources of calcium are dairy products, beans and some fruits and vegetables, see the values given in the following list.

FoodCalcium
mg

Dairy Products

Skim Milk 1 cup301
Whole Milk 1 cup290
Plain Low fat Yogurt 1 cup415
Cow Milk Cottage Cheese (Paneer) 1 cup208
Baffalo Milk Cottage Cheese (Paneer) 1 cup480
Feta cheese 40 g144
Whipped Cream, 15 g13

Beans & Grains

White beans 3/4 cup120
Navy beans 3/4 cup94
Black Turtle beans 3/4 cup75
Chickpeas (Chhole) 3/4 cup58
Tofu 150g350
Soy bean curd slab 150g310
Cooked Soy bean 1 cup130
Instant oats, 1 pkt165

Fish

Sardines in oil, tinned, 100 g500
Salmon, tinned, 100 g91
Fish paste, 35 g98

FoodCalcium
mg

Nuts

Almonds roasted 1/4 cup93
Brazil Nuts 20 g34
Hazlenuts 20 g28
Walnuts 20 g19
Almonds butter 2 Tbsp88
Sesame seeds 12 g80
Rice, plain, boiled 180 g32

Fruits & Vegetables

Cabbage/bok choy 1/2 cup190
Turnip greens 1/2 cup104
Broccoli 1/2 cup33
Okra 1/2 cup65
Orange 1/2 cup52
Orange juice fortified with calcium 1/2 cup165

Breads, Pizza

White bread, 1 slice 30 g53
Wholemeal bread, 1 slice 30 g32
Muesli, Swiss style, 50 g55
Lasagne, 400 g400
Pizza, cheese & tomato, 410 g873
Pasta, plain, cooked, 230 g85




The above list gives some foods with more than 300 mg of calcium per 100 g of that food.

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

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Calcium in most vegetarian foods are given on this page.