Good Sources of Calcium

The daily requirement of calcium is about 1000 milligrams and it may also go as high as 1500 milligrams. But unfortunately, most people are unaware of the fact that they are calcium deficient until it is too late. Calcium s the chief supportive element in bones and teeth, which comprise 99% of the calcium in the body. This very element provides bones with rigidity and strength. And not only in bones, it also plays a vital role in ensuring that our nerves and muscles stay in proper shape and work effectively. Apart from these, calcium aids in blood clotting and in keeping the heart functioning properly. During childbirth and milk production, stimulation of the uterus occurs and this is also looked after by calcium. As people age, especially women, they become more prone to bone breakage and risk of developing osteoporosis. To keep all such problems at bay, what is a must, is to increase the consumption of natural sources of calcium.

Foods Rich in Calcium

Food	Calcium (mg)
Processed cheese, spread (4 tbsp.)	348
Cottage cheese (1 or 2 cups)	310
Yogurt (6 ounce)	300
Swiss cheese (2 ounce)	540
Yogurt, fruit bottom (¾ cup)	233
Frozen yogurt (1 cup)	218
Milk (with added calcium), (1 cup)	430
Evaporated milk (½ cup)	367
Ice cream (1 cup)	218
Atlantic sardines (75 g)	286
Pacific sardines (75 g)	180
Salmon (75 g)	208

People who abstain from using milk products, can benefit from other calcium sources. These mostly consist of different vegetables, beans, nuts and seeds.

Food	Calcium (mg)
Kale (½ cup)	49
Chinese broccoli (½ cup)	46
Rutabaga (½ cup)	43
Broccoli (½ cup)	33
Mustard greens (½ cup)	55
Chinese cabbage (½ cup)	84
Turnip greens (½ cup)	104
Frozen okra (½ cup)	65
Alfalfa sprouts (1 cup)	10
Arrowhead (1 cup)	1.0
Asparagus (1 cup)	20
Snap beans (1 cup)	41
Beet greens (1 cup)	46
Broccoli stalks (1 cup)	40
Green cabbage (1 cup)	42
Red cabbage (1 cup)	45
Borage (1 cup)	83
Savoy cabbage	24
Celeria (1 cup)	68
Chicory greens (1 cup)	180
Cilantro (1 cup)	30
Dandelion greens (1 cup)	103
Canned pumpkin (1 cup)	64
Lambsquarter (1 cup)	309
Parsnips (1 cup)	47
Tofu (made with calcium sulfate), (150 g)	347
White beans (¾ cup)	119
Navy beans (¾ cup)	93
Black turtle beans (¾ cup)	75
Pinto beans (¾ cup)	58
Almond butter (2 tbsp.)	88
Dried kernels of sesame seeds (¼ cup)	50
Sesame seed butter (2 tbsp.)	130
Instant oats (1 bag)	110
Soy beverage (1 cup)	319
Orange juice fortified with vitamin D and calcium (½ cup)	165
Orange (1 medium)	52

To conclude, the above mentioned food items also make up for good sources of calcium during pregnancy, especially the dark green leafy vegetables. People who do not get enough calcium in their diet, can benefit by taking calcium supplements in conjunction with all these kinds of foods.