Calcium Rich Foods

Parasakthi

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#1
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 ½ cup of papaya, and or ½ 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
 

Parasakthi

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#2
Dairy foods are very high in calcium, see the values given in the following table.
[TABLE="width: 300"]
[TR]
[TD]Food
[/TD]
[TD]Calcium
mg

[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Dairy Products
[/TD]
[/TR]
[TR]
[TD]Skim Milk 1 cup
[/TD]
[TD]301
[/TD]
[/TR]
[TR]
[TD]Whole Milk 1 cup
[/TD]
[TD]290
[/TD]
[/TR]
[TR]
[TD]Plain Low fat Yogurt 1 cup
[/TD]
[TD]415
[/TD]
[/TR]
[TR]
[TD]Cow Milk Cottage Cheese (Paneer) 1 cup
[/TD]
[TD]208
[/TD]
[/TR]
[TR]
[TD]Baffalo Milk Cottage Cheese (Paneer) 1 cup
[/TD]
[TD]480
[/TD]
[/TR]
[TR]
[TD]Feta cheese 40 g
[/TD]
[TD]144
[/TD]
[/TR]
[TR]
[TD]Whipped Cream, 15 g
[/TD]
[TD]13
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Beans & Grains
[/TD]
[/TR]
[TR]
[TD]White beans 3/4 cup
[/TD]
[TD]120
[/TD]
[/TR]
[TR]
[TD]Navy beans 3/4 cup
[/TD]
[TD]94
[/TD]
[/TR]
[TR]
[TD]Black Turtle beans 3/4 cup
[/TD]
[TD]75
[/TD]
[/TR]
[TR]
[TD]Chickpeas (Chhole) 3/4 cup
[/TD]
[TD]58
[/TD]
[/TR]
[TR]
[TD]Tofu 150g
[/TD]
[TD]350
[/TD]
[/TR]
[TR]
[TD]Soy bean curd slab 150g
[/TD]
[TD]310
[/TD]
[/TR]
[TR]
[TD]Cooked Soy bean 1 cup
[/TD]
[TD]130
[/TD]
[/TR]
[TR]
[TD]Instant oats, 1 pkt
[/TD]
[TD]165
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Nuts
[/TD]
[/TR]
[TR]
[TD]Almonds roasted 1/4 cup
[/TD]
[TD]93
[/TD]
[/TR]
[TR]
[TD]Brazil Nuts 20 g
[/TD]
[TD]34
[/TD]
[/TR]
[TR]
[TD]Hazlenuts 20 g
[/TD]
[TD]28
[/TD]
[/TR]
[TR]
[TD]Walnuts 20 g
[/TD]
[TD]19
[/TD]
[/TR]
[TR]
[TD]Almonds butter 2 Tbsp
[/TD]
[TD]88
[/TD]
[/TR]
[TR]
[TD]Sesame seeds 12 g
[/TD]
[TD]80
[/TD]
[/TR]
[TR]
[TD]Rice, plain, boiled 180 g
[/TD]
[TD]32
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Vegetables & Fruits
[/TD]
[/TR]
[TR]
[TD]Cabbage/bok choy 1/2 cup
[/TD]
[TD]190
[/TD]
[/TR]
[TR]
[TD]Turnip greens 1/2 cup
[/TD]
[TD]104
[/TD]
[/TR]
[TR]
[TD]Broccoli 1/2 cup
[/TD]
[TD]33
[/TD]
[/TR]
[TR]
[TD]Okra 1/2 cup
[/TD]
[TD]65
[/TD]
[/TR]
[TR]
[TD]Orange 1/2 cup
[/TD]
[TD]52
[/TD]
[/TR]
[TR]
[TD]Orange juice fortified with calcium 1/2 cup
[/TD]
[TD]165
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Fish
[/TD]
[/TR]
[TR]
[TD]Sardines in oil, tinned, 100 g
[/TD]
[TD]500
[/TD]
[/TR]
[TR]
[TD]Salmon, tinned, 100 g
[/TD]
[TD]91
[/TD]
[/TR]
[TR]
[TD]Fish paste, 35 g
[/TD]
[TD]98
[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Calcium in Breads, Pizza
[/TD]
[/TR]
[TR]
[TD]White bread, 1 slice 30 g
[/TD]
[TD]53
[/TD]
[/TR]
[TR]
[TD]Wholemeal bread, 1 slice 30 g
[/TD]
[TD]32
[/TD]
[/TR]
[TR]
[TD]Muesli, Swiss style, 50 g
[/TD]
[TD]55
[/TD]
[/TR]
[TR]
[TD]Lasagne, 400 g
[/TD]
[TD]400
[/TD]
[/TR]
[TR]
[TD]Pizza, cheese & tomato, 410 g
[/TD]
[TD]873
[/TD]
[/TR]
[TR]
[TD]Pasta, plain, cooked, 230 g
[/TD]
[TD]85
[/TD]
[/TR]
[/TABLE]

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

Parasakthi

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#3
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
 
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#4
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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