Calcium Rich Foods

Calcium the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.

How much calcium is needed?

Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.

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, Asafetida(Hing), Oregano (Ajwain), Mustard seeds
5. Fish

Calcium Rich Foods List:-

• Low-fat or fat-free milk with oatmeal or multigrain cereal in a bowl
• Cup of low-fat or fat-free yogurt with fresh fruits
• Simple glass of chilled low-fat or fat-free milk
• Grilled cheese and sun-dried tomato sandwich on whole grain bread
• Have a glass of low-fat-free milk instead of soda.
• Cup of fresh fruit.
• Fresh fruit smoothie with ½ cup of papaya, and or ½ cup cantaloupe, ice and low-fat or fat-free milk.
• Try flavored low-fat or fat-free milk, such as chocolate or strawberry.
• Have low-fat or fat-free frozen yogurt.
• Dip fruits and vegetables into low-fat or fat-free yogurt.
• Make a divine salad with dark-green, leafy vegetables.