Best Foods That Contain Calcium For Woman and Children


Foods That Contain Calcium

Here you can find foods that contain calcium  i.e Calcium food source for woman,pregnant ladies and children..We will discuss 10 best foods that contain calcium and their good impact on our lives.We will also provide a calcium foods list that is the best source of calcium for human body.Foods that contain calcium are important for our skeletal structure.



Foods That Contain 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 human body.Calcium and vitamin D are essential to build strong, dense bones when you’re young and to keep them strong and healthy as you age.

About 99% of the calcium in our bodies is in our bones and teeth.Calcium is also necessary for proper heartbeat,hormone secretion,muscle contraction,blood clotting.If our body did't find proper calcium level in blood , then it tends to deplete calcium from bones or teeth for regular functioning .So deficiency in calcium leads to weaker bones and teeth .S
ituation worsen in case of pregnant ladies,ladies who are breast-feeding,older people and children suffering from malnutrition.

Daily Need Of Calcium

How many grams of calcium do we need per 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 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.

Age
Male
Female
    Pregnant
Lactating
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


1. Chia Seeds


Chia seed is the  king among calcium food sources.A single ounce, or 2 tablespoons, of chia seeds provide 179 mg of calcium.It contains 631 mg calcium in 100 gm chia.
Chia also contains boron, which promotes the health of bones and muscles by helping the body to metabolize calcium, phosphorous, and magnesium.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.

2.Milk

Milk is one of the best source 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.To know about whole milk nutrition read the article Top 10 Whole Milk Nutrition Facts .

Milk and Almond
3.Almonds  

Almond Of all nuts are among the highest in calcium.This nut contains huge 264 mg of Calcium in 100 gm serving.It is full of nutrients and also good for weight management. Almond is also rich in phosphorous which also strengthen our bones.
Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E.

4. Paneer or Cottage Cheese 


Cottage cheese or largely called as paneer in India provides calcium to the large Indian vegetarian community.You can make delicious palak paneer recipe in which spinach and paneer both are excellent source of calcium.children will love to eat this.It contain 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.

 Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. ... Fiber – diets high in fiber promote digestive health.


Broccoli and Spinach

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 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  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 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 of your vitamin C needs for the day, 2 percent of vitamin A needs, 6 percent of calcium and 0 percent of iron. Oranges also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus,magnesium, manganese, selenium and copper.


Oranges

9. Egg

Eggs are a very good source of inexpensive, high quality protein and minerals.It also contain 50 mg Calcium in 100 gm boiled egg.
More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

10. Yogurt 

It provides protein and calcium, and it may enhance healthy gut 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 .

Add these foods that contain calcium in your diet.This will help you to overcome calcium deficiency.Calcium is the most essential vitamin and important for our bone structure.Foods that contain calcium is a blessing for people suffering from osteoporosis. Also very important for newborns and pregnant woman.You can choose from the calcium food list according to your preferences.In serious cases consult with your doctor.
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