Calcium is a very important element that is needed by our body in order to develop bone and teeth. People of India suffer from osteoporosis due to poor calcium intake. This is one of the biggest health problems in the country. Calcium is required in the form of milk, dairy products, legumes, and green vegetables. In this article, we have covered all about the foods which are high in calcium and help you to reduce calcium deficiency.
Causes of calcium deficiency
Most of the people suffering from osteoporosis are those who eat a vegetarian diet. They may not consume milk products as well as dairy products. Calcium deficiency may occur because of a lack of vitamin D in the body. A study says that one of the factors responsible for a lower intake of calcium is lactose intolerance. People who suffer from this intolerance are unable to digest milk products and dairy products.
Why we should take calcium
Calcium is a mineral that helps strengthen our teeth and bones. It also helps to keep blood clots, muscles, nerves, and heartbeat normal. The bones of the body usually contain the most calcium.
| AGE | MALE | FEMALE |
| 0-6 Month | 200 mg | 200 mg |
| 7-12 Month | 260 mg | 260 mg |
| 1-3 Year | 700 mg | 700 mg |
| 4-8 Year | 1000 mg | 1000 mg |
| 9-18 Year | 1300 mg | 1300 mg |
| 19-50 Year | 1000 mg | 1000 mg |
| 51-70 Year | 1000 mg | 1200 mg |
| 71+ | 1200 mg | 1200 mg |
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Source of calcium
Here is a list of foods high in calcium. These foods are rich sources of calcium and help you to reduce calcium deficiency in your health.
| Calcium-rich foods | The amount of calcium |
| 1 cup of cow’s milk | 250 mg |
| 3/4 cup of yogurt | 250 mg |
| 28 grams of cheese | 200 mg |
| 1/2 cup of vanilla ice cream | 125 mg |
| 1 cup of broccoli | 60 mg |
| 1 cup of spinach | 122 mg |
| Whole Almonds 1/4 cup | 100 mg |
Should we take calcium supplements
If you have trouble taking calcium-rich foods every day, then you can take calcium supplements. However, you should consult your doctor and dietitian before taking calcium supplements.
Do eggs have calcium?
Eggs are a superfood, boiled eggs contain carbohydrates, fats, proteins, vitamin A, vitamin B12, vitamin B5, phosphorus, and selenium. Very small amounts of vitamin D, zinc, and calcium are also found.
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