Calcium is necessary for strong bones, teeth and muscles. Calcium deficiency can cause several health problems such as osteoporosis, rickets, muscle cramps, fracture, bone pain etc. In order to prevent calcium deficiency you should eat diet rich in calcium.
Milk is an excellent source of calcium. People who are allergic to cow’s milk may consume goat’s milk. There is 276 mg calcium present in 1 cup of cow’s milk whereas 1 cup of goat’s milk contains 327 mg.
Yogurt is extremely rich in calcium. If you find it difficult to consume cow’s milk you can consume yogurt and enjoy it. You can get 450 mg of calcium by consuming 8 ounce yogurt. It is better than milk in terms of calcium absorption because it has live active cultures, which enhances the absorption of calcium.
Canned salmon is another food that is high in calcium. 181 milligram of calcium is present in 3 ounces of canned salmon. Spinach is also a good source of calcium and it also contains Vitamin K which is very important vitamin to regulate calcium in your body. If you consume calcium rich foods along with spinach you will get maximum benefits of calcium rich foods.
Broccoli which belongs to the cabbage family is also rich source of calcium. 74 mg of calcium is contained in one cup of cooked broccoli. Apart from calcium, broccoli also contains Vitamin C and Vitamin K in abundance, which is very good for calcium absorption. Kale too is loaded with calcium. Apart from calcium, it also contains Vitamin C and Vitamin K in huge amounts which increase the absorption of calcium.
Though calcium is necessary for your body system, you should not increase its limit otherwise it could lead to kidney stones formation. It is recommended that children below 6 months need to consume 210 mg daily and children between 7 and 12 years should consume 270 mg of calcium every day. Males and females, who are between 14 to 18 years, should consume 1300 mg per day and adults between 19 to 50 years should consume 1000 mg per day. Elder people above 50 years of age need to consume 1200 mg per day.