From about 30 years of age, the bone density starts to decrease. Hence, it becomes necessary to keep replenishing the nutrients back for a healthier and walkable version of you. For male adults, average requirement of calcium is 1000mg up till the age of 70 and for female adults, the requirement of calcium up till the age of 50 is 1000 mg which should be increased to 1200 mg of calcium after the age of 50. For pregnant women and lactating mother, the minimum requirement is 1300 mg of calcium. You can include the following items in your diet plan to keep a healthy balance of calcium.
- Calcium-fortified foods:
Whenever you are purchasing your groceries, keep your eyes out for the label ‘calcium fortified’. You can find pasta, rice, other whole wheat products, etc. with this label on them. Though they aren’t a natural source, they can help you to keep up with the daily requirements especially when you have a low intake of milk and other dairy products.
- Dark Green Vegetables:
Broccoli, spinach, kale, celery, beans, etc. are few of the dark green vegetables that are high in calcium content. You can have as much of dark green vegetables as you want. These are also rich in a multitude of nutrients. While 100gm of broccoli has about 47 mg of calcium, 100gm of Kale contains 150 mg of calcium and 100gm of spinach has about 99 mg of calcium.
Figs are high in calcium content, with one fig containing around 50 mg of calcium. You can directly eat ripe fig or you can make some dish out of it like mashed fig along with walnuts or fig bruschetta, or roasted kale avocado and much more.
No matter what age you are, milk is a food item you should include every day. It has an abundant amount of calcium and is also rich in protein. Have it skimmed, fat-free, full cream or in the form of smoothies or as flavoured milk of your choice, just do not forget to meet your minimum calcium requirement. 100gm of non fat milk contains 122 mg of calcium.
- Yogurt and other Dairy Products:
If you don’t like to take raw milk, including the milk made products like yogurt, cottage cheese, cheddar cheese, in plain form or flavoured, add them in sandwiches, whole wheat pasta or vegetable curries, salads or in any form that suits your taste buds. While 100gms of Greek Yoghurt will give you 110 mg of calcium, 100gm of cheddar has about 721 mg of calcium.
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Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.