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Calcium Rich Foods


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  1. #1
    Parasakthi's Avatar
    Parasakthi is offline Super Moderator Ruler's of Penmai
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    Calcium Rich Foods

    We all understand that calcium is important for our body and also that most dairy foods are calcium rich foods, but do we know anything else about calcium absorption, deficiencies, calcium rich snacks or a calcium rich diet… Probably not!

    So here are a few suggestions and tips to enable you to meet your daily calcium needs.

    Breakfast foods rich in Calcium -
    • 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
    • Glass of calcium-fortified orange juice with vitamin D
    • Hot chocolate milk
    • Simple glass of chilled low-fat or fat-free milk
    Lunch foods rich in Calcium –
    • Grilled salmon or tuna with spinach on the side
    • Grilled cheese and sun-dried tomato sandwich on whole grain bread
    • Have a glass of low-fat-free milk instead of soda.
    • Fresh baby spinach and tomato salad with low fat mozzarella
    Snack foods rich in Calcium –
    • Nuts
    • Cup of fresh fruit
    • Fresh fruit smoothie with ˝ cup of papaya, and or ˝ 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
    • Try some pudding made with low-fat or fat-free milk
    • Dip fruits and vegetables into low-fat or fat-free yogurt
    • Have some low-fat or fat-free string cheese
    Dinner foods rich in Calcium –
    • Grilled fish such as tuna, mackerel, salmon
    • Make a divine salad with dark-green, leafy vegetables
    • Serve broccoli or cooked, dry beans or green peas as a side dish
    • Top salads, soups and stews with low-fat or fat-free shredded cheese
    • Toss tofu with added calcium into stir fry and other dishes


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  2. #2
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    Parasakthi is offline Super Moderator Ruler's of Penmai
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    Re: Calcium Rich Foods

    Dairy foods are very high in calcium, see the values given in the following table.
    Food Calcium
    mg
    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
    Feta cheese 40 g 144
    Whipped Cream, 15 g 13
    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
    Brazil Nuts 20 g 34
    Hazlenuts 20 g 28
    Walnuts 20 g 19
    Almonds butter 2 Tbsp 88
    Sesame seeds 12 g 80
    Rice, plain, boiled 180 g 32
    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
    Calcium in Fish
    Sardines in oil, tinned, 100 g 500
    Salmon, tinned, 100 g 91
    Fish paste, 35 g 98
    Calcium in Breads, Pizza
    White bread, 1 slice 30 g 53
    Wholemeal bread, 1 slice 30 g 32
    Muesli, Swiss style, 50 g 55
    Lasagne, 400 g 400
    Pizza, cheese & tomato, 410 g 873
    Pasta, plain, cooked, 230 g 85

    From the above list you can chose foods high in Calcium.


  3. #3
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    Re: Calcium Rich Foods

    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



  4. #4
    markshine is offline Newbie
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    Re: Calcium Rich Foods

    Calcium is an essential dietary mineral for healthy bones,Calcium in bones needs to be continually replaced, which is why proper levels of calcium are needed throughout life.A consistent level of calcium in the body’s fluids and tissues is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and transmission of messages through the nervous system.


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