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

Some leafy greens (spinach, kale, collard green, etc)
Milk (one of the best and cheapest calcium source)
Fish (sardines, salmon, Hilsa)
Beans and lentils
Seeds (poppy, sesame, chia seed)
Fruits (figs, hog-plum etc)
Whey Protein

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


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