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 womenrequire 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.
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
