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Calcium Rich foods

You have more calcium in your body than any other mineral, and it’s very important for health.
It makes up much of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signaling.

 

The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults.
It is also recommended that women over 50 and everyone over 70 get 1,200 mg per day, while children aged 4-18 are advised to get 1,300 mg. However, a large percentage of the population does not get enough calcium from the diet.

 

The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources are also high in this mineral.These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.

 

Calcium deficiency symptoms can include —

  • Osteopenia or Osteoporosis
  • Muscle tension
  • High blood pressure
  • Tooth decay

In order for your body to absorb calcium your body also needs magnesium, vitamin D and vitamin K. So food sources and complex food based supplements are preferred to isolated calcium supplements to meet your calcium needs.

 

Here are foods that are rich in calcium —

1. Almonds — About 100 grams of almonds gives you approximately 264 milligrams of your calcium requirement.
2. Milk — 1 cup: 300 mg
3. Rhubarb — 345 milligrams of calcium
4. Dried Figs — 162 mg from 100 grams
5. Ladies fingers — a cup of properly cooked okra will give you about 175 milligrams of calcium
6. Sesame Seeds — ½ cup of sesame seeds will give you 500 milligrams of calcium.
7. Spinach — A cup of cooked spinach will give you about 250 milligrams of calcium
8. Soybeans — A cup of cooked soybeans contains about 175mg of calcium
9. Oranges — Just about half a cup full of oranges will give you approximately 50 milligrams of calcium
10. Turnips — 190 milligrams from 100 grams
11. Shrimp — 85 milligrams of canned shrimps contain about 123 milligrams of calcium
12. Crabs — 123 milligrams from 100 grams
13. Blackberries — 32 milligrams from 100 grams
14. Strawberries — 15 milligrams from 100 grams
15. Raspberries — 22 milligrams from 100 grams
16. Eggs — 50 milligrams from 100 grams
17. Olives — 88 mg from 100 grams
18. Tamarind — 74 mg from 100 grams
19. Dates — 39 mg from 100 grams
20. Apricots — 13 mg from 100 grams
21. Raisins — 53 mg from 100 grams
22. Custard Apple — 40 mg from 100 grams
23. Pineapple – 13 mg from 100 grams
24. Kiwi — 34 mg from 100 grams
25. Litchi — 33 mg from 100 grams

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