Calcium

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