Calcium Rich Foods
Calcium is essential for the well being of the body. This is because calcium helps to strengthen the bones and teeth and thus prevents osteoporosis. Calcium also helps to prevent blood clots, cardiovascular diseases, colon cancer, high blood pressure etc. It also helps to manage the body weight. Calcium is also essential for the normal functioning of the nerves. The calcium that you takes daily helps you to renew calcium that is lost from the bones. Daily dose of calcium required for a 12 month old baby is 270 mg a day and for a baby between 1 to 3 years is 500 mg. For kids between 4 to 8 years the calcium recommendation is 800 mg and for those between the age of 9 to 18 requires 1300 mg a day. People who are between 19 to 50 years requires 1000 mg and those who are above 50 needs 1200 mg of calcium per day.
In order to absorb calcium from the food that you take you need vitamin D. Protein is also essential for the absorption of calcium. But if your protein intake is high then it may impair the absorption of calcium. Sometimes the diet that contains too much of rhubarb, cocoa, spinach, tea, chocolate etc may affect the absorption of calcium from the foods.
Foods rich with Calcium
Milk is an important source of calcium and one cup of whole milk constitute 290 mg of calcium while skim milk constitute 301 mg of calcium. One cup of plain and low fat yogurt have 415 mg of calcium. One cup of cottage cheese made from cow milk contains 208 mg of calcium while that is made from buffalo milk constitute 480 mg calcium.
Eighty five gram of boiled broccoli constitute 34 mg calcium and twenty gram of raw watercress has 34 mg calcium. Three tablespoon of canned red kidney beans constitute 75mg of calcium. Similarly other vegetables like chick pea, cabbage, turnip,soy beans, black turtle beans, white beans, lady’s finger, french beans etc are all good sources of calcium.
Twelve whole almonds contain 62 mg of calcium. Like wise, Brazil nuts, walnuts, hazelnuts, sesame seeds are all good sources of calcium.
Spices like coriander, cumin, asafetida, cloves, mustard, oregano etc are rich in calcium.
Fishes like salmon, sardines etc are also good for calcium.