High calcium foods for health

What is calcium?

Calcium is a very essential mineral for the human body. This calcium is the base of the 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?

0–6 months*200 mg200 mg
7–12 months*260 mg260 mg
1–3 years700 mg700 mg
4–8 years1,000 mg1,000 mg
9–13 years1,300 mg1,300 mg
14–18 years1,300 mg1,300 mg
19–50 years1,000 mg1,000 mg
51–70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 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 possibility of kidney stones.

What if I take calcium tablets every day?

A piece of evidence suggests that taking calcium tablets has a little health benefit, or even worse, that calcium supplements may be harmful. Those who are not getting enough calcium from food may get benefit from calcium supplements. The women who have reached menopause may get benefits too.

High calcium foods

Some leafy greens (spinach, kale, collard green, etc)


Milk is one of the best sources of calcium. It is also very cheap and easily achievable food. The amount of calcium varies based on whole or nonfat milk. On average one cup or 237 milliliter of cow’s milk has 276–352 milligrams of calcium.

Fish (sardines, salmon, Hilsa)
Beans and lentils
Seeds (poppy, sesame, chia seed)
Fruits (figs, hog-plum etc)
Whey Protein

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