Calcium is an essential element required for several life processes. Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. Most of the calcium in our bodies is in our bones and teeth. The chart below explains the recommended dietary intake of calcium for men and women, and the calcium content of food along with the serving sizes.

RECOMMENDED DIETARY ALLOWANCES FOR CALCIUM

MEN CALCIUM (mg/d)
25-65 years of age 1000
Above 65 years 1500
WOMEN CALCIUM (mg/d)
Sedentary 400
Pregnant 1000
Lactating 1000
Post Menopausal 1500

 

LIST OF FOODS WITH A HIGH CALCIUM CONTENT

FOOD SERVING SIZE CALCIUM

(mg)

400mg
Tofu (regular) ½ cup 434
Fortified cereal ¼ cup Varies by brand
Gingelly seeds (Til) 2 Tbsp 435
Poppy Seeds (Khas khas) 2 Tbsp 475
300-400 mg
Skim 1%-2% Milk 1 cup 321
Fortified Soy milk 1 cup 300
Low fat yoghurt 3 oz 300
Fortified Oatmeal 1 pc 350
Cumin Seeds (jeera) 2 Tbsp 324
200-300mg
Whole milk 1 cup 291
Plain Yoghurt 3 oz 274
Soya beans (Roasted) 1 cup 237
Soya beans (Cooked) 1 cup 261
Cheddar Cheese 1 oz 206
Spinach (cooked) 1 cup 245
100-200 mg
Soya beans Boiled 1 cup 175
Cottage cheese 1 cup 138
Baked beans 1 cup 142
Almonds 2 oz 138
Ragi (Nachani) 45 g (1 bhakri) 102

 

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