Calcium is one of the essential minerals required for our body. Calcium is needed throughout the lifetime and its intake value increases with age. Check the list of calcium rich foods.

Foods With High Calcium

The mineral calcium is very important for the proper and timely development of our body. It is commonly perceived that calcium is essential for not only strong bones and teeth, but it is also important for many other functions of the body. The mineral is needed throughout the lifetime and its daily intake value increases with age. For babies, breastfeeding is the best way to source of calcium. Even the growing children need good amount of calcium for their growing bones. The recommended daily intake of calcium for adults is 1000 mg per day. In the following lines, we have given a list of calcium rich foods and the amount of calcium they offer.
 
List Of Calcium Rich Foods
 
Dairy
Serving Size
Calcium (mg)
 
 
 
Milk, whole
200 ml
236
Soy drink
200 ml
178
Yoghurt
150g
210
Cream, double, whipped
45g
26
Cream single
15g
13
Danish blue Cheese
40g
195
Edam          
40g
318
Feta
40g
144
Cheddar  
40g
296
 
 
 
Vegetables
Serving Size
Calcium (mg)
 
 
 
Broccoli, boiled
85g
34
Red kidney beans
105g
75
Chick peas, boiled
90g
42
Green/French beans
90g
50
Baked beans
135g
72
Almonds
26g
62
Sesame seeds
12g
80
 
 
 
Desserts
Serving Size
Calcium (mg)
 
 
 
Cheesecake
120g
94
Custard made with milk
120g
164
Rice pudding
200g
176
 
 
 
Fish
Serving Size
Calcium (mg)
 
 
 
Sardines in oil
100g
500
Whitebait
80g
688
Salmon
100g
91
Fish paste
35g
98
 
 
 
Breads and grains
Serving Size
Calcium (mg)
 
 
 
Pasta, cooked
230g
85
Rice boiled
180g
32
White bread
30g
53
 
 
 
Fruits
Serving Size
Calcium (mg)
 
 
 
Apricots, raw
160g
117
Figs
220g
506
Currants
50g
47
Orange
160g
75
 
 
 
Other foods
Serving Size
Calcium (mg)
 
 
 
Omelette, cheese
120g
344
Macaroni cheese
220g
374
Pizza, cheese & tomato
410g
873
 
 
Benefits Of Calcium 
  • The mineral calcium is very essential for the proper absorption of nutrients by the body. This is achieved by helping the nutrients move and pass across the different cell membranes.
  • Hypertension is a chronic medical condition, where the blood pressure in the arteries rises to about 140/90. This condition can lead to other bodily anomalies like stroke, heart disease and kidney disease. Regular and frequent intake of calcium can help the body combat against increased blood pressure, by lowering the sodium levels.
  • The consumption of calcium is very beneficial in the maintenance healthy bones and teeth. Adequate intake of this mineral strengthens these body parts and helps prevent the occurrence of osteoporosis, a condition affecting the skeletal system of the human body.
  • Recent research has indicated that increased intake of calcium is associated with the reduced risk of nonmalignant rectal and colon tumor formation.
  • A very important function of calcium is that it helps the body overcome the pre-menstrual symptoms, by stabilizing the hormones. Thus, it helps to combat symptoms like cramping, mood swings and depression.
  • The mineral also helps in muscle contraction, thus aiding the blood vessels and the heart in performing their functions effectively. Hence, be sure to incorporate ample of food products, like fruits and vegetables, rich in calcium as part of your daily diet.

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