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High calcium foods for health
What is calcium?
Calcium is very essential mineral for human body. This calcium is the base of teeth and bones of our body. It helps building bones, teeth and keeping them healthy. It also assist blood circulation, muscles moving, and hormone releasing.
Does human body produce calcium?
No, human body does not produce calcium rather it loses calcium through skin, nails, hair, sweat, urine etc. We should get enough calcium through the food we eat.
Effect of continious lack of calcium?
Initially body will try to adjust the calcium needs from bones. If the body keeps using calcium from bones, our bones get weaker. In this situation it is very likely to get osteoporosis (disease in which bones become fragile and breaks)
How much calcium we need everyday?
| Age | Male | Female |
|---|---|---|
| 0–6 months* | 200 mg | 200 mg |
| 7–12 months* | 260 mg | 260 mg |
| 1–3 years | 700 mg | 700 mg |
| 4–8 years | 1,000 mg | 1,000 mg |
| 9–13 years | 1,300 mg | 1,300 mg |
| 14–18 years | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg |
| 71+ years | 1,200 mg | 1,200 mg |
High calcium foods
- Some leafy greens (spinach, kochu sakh, pui sakh, kalmi sakh, kale, collard green)
- Milk (one of the best and cheapest calcium source)
- Chese
- Yogurt
- Fish (sardines. salmons. Hilsa)
- Meat
- Beans and lentils
- Almonds
- Seeds (poppy, sesame, chia seed)
- Fruits (figs, hog-plum etc)
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