Foods rich in calcium help to improve not only the structure of bones and teeth, but also muscle strength and contraction and even blood clotting.
People with osteoporosis, or a history of osteoporosis in the family, should have calcium-rich food, as well as children and menopausal women, to prevent problems related to hormonal change and calcium absorption.
Here's how to use calcium-rich foods in: 3 foods to strengthen bones.
List of foods rich in calcium:
| Foods rich in calcium of animal origin | Weight (g) | Calcium (mg) |
| Low-fat skim yogurt | 245 | 488 |
| Skimmed milk | 245 | 300 |
| Whole Yogurt | 200 | 300 |
| Whole milk | 244 | 290 |
| Cottage cheese | 28.4 | 153 |
| Skinless Sardine | 100 | 84 |
| Foods rich in calcium of vegetable origin | Weight (g) | Calcium (mg) |
| Soy Yogurt | 170 | 250 |
| Caruru | 100 g | 538 |
| Cooked spinach | 95 | 140 |
| Tofu | 124 | 138 |
| Chestnuts | 70 | 123 |
| Cooked soybeans | 86 | 119 |
| Cream ice cream | 66 | 85 |
| Cooked Beans | 127 | 64 |
| Cooked mustard leaves | 70 | 51 |
| Boiled okra | 92 | 50 |
| Prunes | 85 | 43 |
| Cooked broccoli | 85 | 42 |
Fortified foods are a great alternative to increasing calcium intake, especially when foods that are sources of calcium do not enter the day to day diet.
In addition to milk and dairy products, there are other foods rich in calcium such as almonds, for example. Here's a list of foods rich in calcium without milk.
Recommended Daily Recommendation of Calcium
The World Health Organization recommends that daily intake reach 1000 mg per day for the healthy adult.
Calcium supplementation is advised in special cases of deficiency or illness and should be prescribed and guided by the endocrinologist, orthopedist, or nutritionist. See an example of a supplement for osteoporosis in: Calcium and vitamin D supplementation.
Read too:
- Diet rich in calcium
- Feeding for osteoporosis
- Symptoms of lack of calcium
