Calcium Rich Foods, Calcium Deficiency, Foods High in Calcium

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Are you looking for calcium rich foods? Foods high in calcium are recommended to overcome calcium deficiency. Given below is a table giving a list of foods with Calcium.

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 :

  • 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 women require more calcium. Women after menopause also need more calcium to prevent osteoporosis.

For babies, breastfeeding is the best way to 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 table you can chose foods high in Calcium.


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    Calcium content of most vegetarian foods. You should eat calcium rich foods to remove your calcium deficiency.















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