It’s a well known fact that calcium is crucial for solid bones and teeth, but it goes beyond that. This mineral additionally helps to regulate blood pressure, maintain healthy blood vessels and even prevent insulin resistance (which could lead to Type 2 diabetes).
It is the most plenteous mineral in the body, and very nearly 99 percent of the body’s calcium is stored in the structure of the bones and teeth. Adults should consume about 1,000 mg of calcium per day. But the truth is that huge numbers of us aren’t eating enough nourishments high in calcium. To properly absorb and use calcium, you also need other essential nutrients like magnesium, vitamin D and vitamin K. As you get older, or in case you’re pregnant/nursing or managing a condition that drains calcium, you’ll advantage from getting additional calcium in your eating routine.
Recommended Intake Value of Calcium :
Now the question is – How many grams of calcium do you need per day to meet your calcium needs? Here are the recommended daily value for calcium, according to the National Institutes of Health :
- Birth to 6 months, 200 mg
- Infants 7–12 months, 260 mg
- Children 1–3 years, 700 mg
- Children 4–8 years, 1,000 mg
- Children 9–13 years, 1,300 mg
- Teens 14–18 years, 1,300 mg
- Adults 19–50 years, 1,000 mg
- Adult men 51–70 years, 1,000 mg
- Adult women 51–70 years, 1,200 mg
- Adults 71 years and older, 1,200 mg
- Pregnant and breastfeeding teens, 1,300 mg
- Pregnant and breastfeeding adults, 1,000 mg
Calcium Rich Foods
1. Skimmed Milk :
If you are vegetarian, you can add skimmed milk into your routine diet. In 473 ml skim milk, you will find 625 mg (48% DV) of calcium.
2. Spinach :
Spinach is another vegetarian source of calcium. It is easily available in India. You will get 245 mg (19% DV) calcium from per cup cooked spinach.
3. Black-Eyed Peas (Cowpeas) :
One cup of cooked cowpeas or black-eyed peas has 160 calories, 211 mg (16% DV) calcium and negligible fat. Their 5 grams of protein represents 9 percent of the suggested every day consumption for men and 11 percent for women.
4. Almonds :
Almonds contain high levels of vitamin E and other antioxidants. It also used to manage weight. Since almonds are lower in cabs and high in protein and fiber, they can enable individuals to feel more full for more; this can possibly lessen the quantity of calories taken in general. One ounce almonds contain 73.9 mg of calcium.
5. Broccoli :
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. It is a great source of calcium. One cup broccoli gives you 42.8 mg (4% DV) of calcium. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, folate and zinc. It also provides fiber and is low in calories.
6. Cheese :
your body absorbs calcium in dairy products more easily than that from plant sources. One ounce of cheese contains 202 mg (20% DV) of calcium. A recent study shows that it may lower the risk of heart disease.
7. Oranges :
Oranges are full of vitamin C and calcium. You can add them as a mid-morning snack. You can also consume it as juice. one cup of orange juice contains 500 mg (50% DV) of calcium
8. Sesame Seeds :
9. Soy Milk :
Soy milk is a great option for people who are lactose intolerant, and it contains more protein than regular milk. One cup soy milk contains 300 mg (30% DV) calcium.
10. Yogurt :
Yogurt is an excellent source of calcium. One cup (245 grams) of plain yogurt contains 30% of the RDI for calcium. It also contains potassium, phosphorus, vitamins B2 and B12. Also low fat yogurt may be even higher in calcium, with 45% of the RDI in one cup (245 grams).
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