Women between the ages of 19 - 50 need 1,000 mg of calcium per day, and women over 50 should be striving for 1,500 mg to make up for the low levels of calcium after menopause. Don know how to completely get your daily dose of calcium, have a look at the following food sources:
Yogurt: Not only does it provide you with gut friendly bacteria, which keep your immune system strong and digestive tract healthy, it also provides with the whooping 300g of calcium per 1 cup serving.
Low fat Milk: One third of our daily requirement of calcium can be made through just one serving of milk.
Salmon and Sardines: Apart from their high content of Omega-3 fatty acids, these fishes are powerhouse of calcium. About 8 medium sized sardines provides 370 mg of calcium. Eat with their soft bones to get the maximum benefit as nearly 50% of calcium in present in their soft bones. Also they are good sources of vitamin D, which helps in better absorption of Calcium in body.
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Finger Millet (Ragi or Nachni): One serving of Ragi (30g) contains nearly 100mg of Calcium. Ragi is one of the richest source of Calcium in Cereals. Ragi is excellent for pregnant women, children and women going through menopause.
Figs: Along with Calcium, figs are a great source of fiber, potassium as well as iron and thus helps in maintaining optimum health.
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Broccoli: Broccoli contains the maximum calcium content among all the vegetables. 1 cup of broccoli provides 178 mg of Calcium. Add in your salads, soups or just stir fry them.
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Tofu: Along with Calcium, tofu is a great source of protein especially for the vegetarians. cup tofu = 258 mg of calcium.
Sesame Seeds: Roast them to get the best flavor of sesame seeds. Also it can be sprinkled over soups and salads to get some extra calcium. 1 tablespoon contains 90 mg of calcium.
Methi leaves: 100g of fenugreek (methi) leaves gives 440mg of calcium.
Chickpeas: 1 cup of chick peas contains 80mg of Calcium. Very commonly found in Indian Kitchen, chickpeas can be sprouted to get more nutrients. Can be had in salads or curry form.
Its important to note that just consuming calcium rich foods will not be enough, nutrients like Vitamin D and protein should also be adequate in your diet for the maximum absorption of calcium through food.
And consumption of red meat, salt, caffeine, aerated drinks, alcohol should be restricted as they reduce or inhibit calcium absorption.
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