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Foods Rich In Calcium For Woman and Children

Foods Rich In Calcium

Here you can find foods rich in calcium i.e Calcium food source for women, pregnant ladies, and children. We will also provide a calcium foods list that is the best Indian foods rich in calcium for the human body. Foods that rich in calcium are important for our skeletal structure.

foods that rich in calcium

We all wish if we can get back our childhood days. Time passes on and we get older. Our body needs more calcium to function properly. 
Calcium is an abundant mineral for the human body. Calcium and nutrient D is basic to fabricate solid, thick bones when you're youthful and to keep them solid and sound as you age. 

We will discuss 10 best foods rich with calcium and vitamin d and their good impact on our lives. 
Nearly 99% of calcium of our body is stored in our teeth and bones. Calcium is additionally essential for an appropriate heartbeat, hormone secretion, muscle contraction, blood clotting. 

If our body didn't find legitimate calcium level in the blood, then it tends to deplete calcium from bones or teeth for regular functioning. So a deficiency in calcium leads to weaker bones and teeth. 
The situation worsens in the case of pregnant ladies, ladies who are breast-feeding, older people, and children suffering from malnutrition.

Daily Need Of Calcium

What number of grams of calcium do we need every day to meet our calcium needs? According to the National Institutes of Health, here are the recommended daily value for calcium:

The below table will give an idea about how much calcium is necessary for a 6-month baby to 70-year-old people. Here you can find out both cases either for man or woman. Check the list to verify how much calcium intake is appropriate for you.

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
     1,300 mg
1,300 mg
19–50 years
1,000 mg
1,000 mg
     1,000 mg
1,000 mg
51–70 years
1,000 mg
1,200 mg
71+ years
1,200 mg
1,200 mg

* Adequate Intake (AI)

Calcium Foods List |Indian Foods Rich In Calcium

Add these foods that rich in your diet. This will help you to overcome calcium deficiency. Calcium is the most essential vitamin and important for our bone structure. 

1. Chia Seeds

Chia seed is the ruler among calcium nourishment sources. A single ounce, or 2 tablespoons, of chia seeds, give 179 mg of calcium. 100 gm chia contains 631 mg of calcium.

Chia also contains boron. Boron promotes the health of bones and muscles. You can add chia in your banana or strawberry smoothie and make your children happy. One teaspoon chia seed soaked in water and becomes one cup full, so it provides you lots of fiber also.


Almond Of all nuts is among the most noteworthy in calcium. This nut contains colossal 264 mg of Calcium in 100 gm serving. 
It is brimming with supplements and furthermore useful for weight the board.

The vitamins and benefits of almonds are immense in our life.
Almond is also rich in phosphorous which also strengthens our bones. 

Almonds additionally give 3 grams of fiber for every ounce (28 grams), just as solid fats and protein. 

3. Yogurt 

It provides protein and calcium. Yogurt enhances healthy bacteria. 
Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion. It contains 110 mg of Calcium per 100 gm.

4. Paneer or Cottage Cheese 

Paneer is the best Indian foods rich in calcium for vegetarians. Cottage cheese or largely called paneer in India provides calcium to the large Indian vegetarian community. 

You can make delicious palak paneer recipes in which spinach and paneer both are excellent sources of calcium.children will love to eat this. It contains a huge 208 mg per 100 gm serving.

5. Broccoli

Among green vegetables, broccoli contains high calcium in it. It contains 47 mg Calcium per 100 gm. This is one of the easily available Indian foods rich in calcium.

Broccoli and Spinach
Broccoli is an incredible wellspring of nutrients K and C, a great wellspring of folate (folic corrosive) and furthermore gives potassium, fiber. Nutrient C – manufactures collagen, which structures body tissue and bone, and enables slices and wounds to recuperate.

6. Spinach

If you are a lover of spinach then good news for you. It contains 99 mg of Calcium for 100 gm serving. This is the highest calcium content among the vegetables.
Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9, and E.

7. Soybean

Soybean is a cheap source of calcium. Make delicious soybean recipe to fill up calcium deficiency in your body.100 gm of soybean contains 277 mg of calcium. 
Soy Milk is also a better option for calorie conscious people as it contains lesser fat than milk.
8. Orange

100 gm raw Oranges contains 40 mg Calcium in it.
One orange provides 130 percent daily need of vitamin C, 2% daily need of vitamin A, 6% daily need of calcium.
Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, phosphorus, magnesium, manganese, selenium, and copper.

9. Egg

Eggs are a very good source of inexpensive, high-quality protein and minerals. It also contains 50 mg Calcium in 100 gm boiled egg.
The egg white contains most of the protein and vitamin B2 of a total egg. Egg white contains lower fat content than the yolk.
An egg is a rich source of selenium, nutrient D, B6, B12, and minerals like zinc, iron, and copper.


Milk is one of the best sources of calcium. It is easily available and cheaper compared to the other sources available. This is the best source of calcium for children also. 
It is easily digestive and a balanced diet in all circumstances. Milk contains 125 mg of  Ca in 100 gm serving. Top 10 Whole Milk Nutrition Facts.

Foods rich in calcium are a blessing for people suffering from osteoporosis. Also very important for newborns and pregnant women. You can choose from the calcium food list according to your preferences. In serious cases consult with your doctor.