It is of prime importance to consume calcium rich foods, as regular
calcium intake helps to keep away the problem of osteoporosis. Calcium
helps in strengthening bones and thus promotes your health fitness. In
fact, after the age of 30, calcium should become an integral part of
your daily meals, because it helps to prevent bone loss from taking
place, thus acting as an anti aging agent. Read further to explore
information about the calcium food sources…
It is recommended that people in the age group of 19-50 should consume
about 1,000 mg of calcium per day, while the calcium intake for people
in 50s should be approximately about 1200 mg per day. As far as the best
sources of calcium are concerned, most people rely upon milk and other
dairy products for their calcium intake. But, there are also innumerable
types of non-dairy sources of calcium that you can opt for, so as to
ensure your daily calcium intake.
Here is presented a chart indicating good sources of calcium:
| Food |
Amount |
Calcium |
| Yogurt, plain, low fat |
8 oz |
415 |
| Skim milk |
1 cup |
306 |
| Spinach, frozen, |
Boiled 1 cup |
291 |
| Yogurt, plain, whole milk |
8 oz |
275 |
| Cheese food, pasteurized American |
1 oz |
162 |
| Cottage cheese, 1% milk fat |
1 cup |
138 |
| Baked beans, canned |
1 cup |
154 |
| Oranges |
1 cup |
72 |
| Trail mix (nuts, seeds, chocolate chips) |
1 cup |
159 |
| Almonds |
1 oz (24 nuts) |
70 |
| Blackeye peas, boiled |
1 cup |
211 |
| Green peas, boiled |
1 cup |
94 |
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