Calcium is the main component of bones and teeth. It is essential for
growth in children, and helps to ensure efficient muscle contraction and blood
clotting. It is also useful for lower blood pressure. Our bodies use calcium to
help our heart, muscles and nerves work properly. Our bodies cannot make calcium
it self so, we must get it from the foods we take. When we eat calcium rich food
the calcium enters our blood and is carried to the organs to perform the work
that is needed. The extra calcium we eat is stored in our bones & when there is
deficiency of calcium from food, the body will take the calcium from our bones
to meet its needs.
Milk and dairy products are among the major sources of calcium. Milk is one of
the best providers of calcium in the diet. A 200ml glass of milk provides 55 per
cent of the calcium to a six-year-old child. Cheeses and yogurts are also good
sources of calcium and according to The Dairy Council- three dairy products a
day are recommended to meet the daily requirement. People in the age group of
19-50 are recommended to consume about 1,000 mg of calcium per day, while for
people in 50s; it should be approximately about 1200 mg per day.
Other then milk & dairy products there are several other types of non-dairy
sources of calcium that you can opt as to ensure your daily calcium intake. The
soft bones of fish, as with sardines, pilchards and tinned salmon, provide us
with valuable calcium. Other useful sources include Soya bean products, such as
tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green
leafy vegetables. Okra and curly kale are also rich vegetable sources of
calcium. Soya milk alternatives, bottled water, breakfast cereals and orange
juice are also fortified with extra calcium.
Here is presented a chart indicating good sources of calcium:
Food Amount Calcium (In mg)
Yogurt, plain, low fat 8 oz 415
Skim milk 1 cup 306
Spinach, frozen, Boiled 1 cup 291
Yogurt,plain,whole milk 8 oz 275
Cheese food, pasteurized American 1 oz 162
Cottage cheese,1% milk fat 1 cup 138
Baked beans, canned 1 cup 154
Oranges 1 cup 72
Trail mix (nuts, seeds, chocolate chips) 1 cup 159
Almonds 1 oz (24 nuts) 70
Black eye peas, boiled 1 cup 211
Green peas, boiled 1 cup 94 |
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