There is more calcium in the human body than any other mineral. Let’s see which food can you consume to ensure that the calcium intake in your body is up to the mark. Calcium plays a very important role in functioning of many bodily functions. Calcium is a nutrient that all living organisms need, including human beings. Calcium is vital for the bone health in the body. Let’s look at five food that you can consume daliy for increasing the intake of calcium in the body.
Recommended intake of calcium in the body
- Adult men : 600-1200 mg
- Adult women : 500-1000 mg
- Kids : 400-700 mg
- Pregnant and lactating
Mothers
Grains with maximin calcium
| Grain | Calcium per 100 g |
| Ragi / Nachini (Finger Millet) | 345 mg |
| Rajgira / Chulai / Ramdana | 330 mg |
| Soya Flour | 240 mg |
Nuts and seeds with most calcium
| Nuts and Seeds | Calcium per tbsp |
| Sesame seeds | 89 mg |
| Chia seeds | 76 mg |
| Almonds | 30 mg |
| Phool Makhana | 40 mg |
Vegetables with most calcium
| Vegetable | Calcium per 100 g |
| Green veggies | 80-340 mg |
| Okra | 86 mg |
| Broccoli | 56 mg |
Fruits with most calcium
| Fruit | Calcium per 100 g |
| Oranges | 40 mg |
| Mulberries | 39 mg |
| Papaya | 29 mg |
Pulses and grains with most calcium
| Pulses and grains | Calcium per 100 g |
| Horse Gram | 290 mg |
| Rajma | 270 mg |
| Kala Chana | 212 mg |
Other food with high amount of calcium
| Other Foods | Calcium Content |
| 1 tbsp fennel seeds | 69 mg |
| Tofu (soy paneer) 100 g | 360 mg |
| Dried figs 1 ounce | 46 mg |
| Moringa and other super greens | 140 mg |
Important facts about calcium
- Vitamin D is critical to regulate calcium absorption
- Other factors necessary for absorption are ascorbic acid and lactose
- Depending on your gut health only 10-50 % of calcium from your diet is absorbed
- Calcium helps in absorption of vitamin B 12
Factors that inhibit absorption of calcium
- Oxalate, fibre and phytates
- Excess fat
- High sadium
- Excess caffeine and smoking