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High calcium foods for health
What is calcium?
Calcium is a very essential mineral for the human body. This calcium is the base of teeth and bones of our body. It helps to build bones, teeth and keeps them healthy. It also assists blood circulation, muscles moving, and hormone-releasing.
Does human body produce calcium?
No, the 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, the 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 (a 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 |
| Source: National Institutes of Health | ||
What if I take too much calcium?
Taking too much calcium (more than 1,500mg a day) can cause constipation. It can lead to stomach pain and diarrhea. In adults, too much calcium from dietary supplements might increase the possibilities of kidney stones.
High calcium foods
High calcium foods with estimated calcium
| Produce | Serving Size | Estimated Calcium* |
| Collard greens, cooked | 1 cup | 266 mg |
| Broccoli rabe, cooked | 1 cup | 100 mg |
| Kale, cooked | 1 cup | 179 mg |
| Soybeans, cooked | 1 cup | 175 mg |
| Bok Choy, cooked | 1 cup | 160 mg |
| Figs, dried | 2 figs | 65 mg |
| Broccoli, fresh, cooked | 1 cup | 60 mg |
| Oranges | 1 whole | 55 mg |
| Seafood | Serving Size | Estimated Calcium* |
| Sardines, canned with bones | 3 oz | 325 mg |
| Salmon, canned with bones | 3 oz | 180 mg |
| Shrimp, canned | 3 oz | 125 mg |
| Dairy | Serving Size | Estimated Calcium* |
| Ricotta, part-skim | 4 oz | 335 mg |
| Yogurt, plain, low-fat | 6 oz | 310 mg |
| Milk, skim, low-fat, whole | 8 oz | 300 mg |
| Yogurt with fruit, low-fat | 6 oz | 260 mg |
| Mozzarella, part-skim | 1 oz | 210 mg |
| Cheddar | 1 oz | 205 mg |
| Yogurt, Greek | 6 oz | 200 mg |
| American Cheese | 1 oz | 195 mg |
| Feta Cheese | 4 oz | 140 mg |
| Cottage Cheese, 2% | 4 oz | 105 mg |
| Frozen yogurt, vanilla | 8 oz | 105 mg |
| Ice Cream, vanilla | 8 oz | 85 mg |
| Parmesan | 1 tbsp | 55 mg |
| Fortified Food | Serving Size | Estimated Calcium* |
| Almond milk, rice milk or soy milk, fortified | 8 oz | 300 mg |
| Orange juice and other fruit juices, fortified | 8 oz | 300 mg |
| Tofu, prepared with calcium | 4 oz | 205 mg |
| Waffle, frozen, fortified | 2 pieces | 200 mg |
| Oatmeal, fortified | 1 packet | 140 mg |
| English muffin, fortified | 1 muffin | 100 mg |
| Cereal, fortified | 8 oz | 100-1,000 mg |
| Other | Serving Size | Estimated Calcium* |
| Mac & cheese, frozen | 1 package | 325 mg |
| Pizza, cheese, frozen | 1 serving | 115 mg |
| Pudding, chocolate, prepared with 2% milk | 4 oz | 160 mg |
| Beans, baked, canned | 4 oz | 160 mg |
| Source: National Osteoporosis Foundation | ||
