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A Beginner’s Guide to Calcium-Rich Foods

Portea Homecare

Portea Homecare

  Domlur, Bengaluru     Feb 9, 2017

   3 min     


An increasing number of advertisements are pushing milk as the answer to strong bones and for preventing osteoporosis in the later stages of life. The calcium content in milk gives our bones the necessary strength and prevents them from becoming brittle. Known as a great source of protein and calcium, milk is readily available everywhere. A cup of milk has around 280 mg of calcium. The great part is that anyone can have it, whether young or old. Having a cup of milk daily is thus recommended for most people as long as they don’t have lactose intolerance.

Which foods other than milk are then the best sources of calcium?

It isn’t practically possible and also safe to get the recommended daily dosage of calcium from a single source. You have to space it out in between multiple sources as part of a balanced diet. Some of the most easily available food sources which are rich in calcium mentioned are:

Yoghurt or dahi – Dahi or yoghurt has been a staple of the Indian diet for a very long time and has been a part of all Indian communities. This is a great source of calcium and is even richer than milk which is often touted as the best source for calcium. A serving of Yoghurt (say about one cup) tends to have about 400 mg of calcium. Not only that, this item is rich in protein and probiotics which helps encourage the growth of good gut bacteria.

Figs or Anjeer – This dried fruit is one of the best sources of calcium for you as a small cup can give you around 242 mg of calcium. Not only that, but the fruit also helps in building muscle and keeping a steady heartbeat owing to its magnesium content.

Almonds – Another great source of calcium, almonds are beneficial to your body in many other ways. It helps improve the health of your heart and is also rich in protein. A cup of roasted Almonds contains around 457 mg of calcium, which is almost half the recommended daily dosage for most adults.

Green leafy vegetables – The luscious vegetables that you see during the winter season in the market are tempting, but if you want to up your calcium intake, then the best thing to do would be to choose the dark leafy greens. Some of the vegetables rich in calcium are – spinach, kale, broccoli, celery among others. A combination of these vegetables included in your daily diet can deliver a whopping 336 mg of calcium. These are also rich in potassium and magnesium.

Oranges – This commonly found fruit is a great source of calcium and vitamin D which also help the absorption of calcium into the body.One medium sized orange can give you around 60 mg of calcium for the body.

Cheese – This food item is one of the most densely packed in terms of calcium content and also very high in proteins as well. However, discretion should be practiced while consuming cheese as over consumption may result in other problems such as obesity and high blood pressure. A cup of diced cheese may have over 900 mg of calcium. However, it is recommended that you balance cheese intake with some of the other items mentioned here to hit the daily recommended intake.

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Tags:  Vitamins, Nutrition, dairy products,calcium

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