Top 5 sources of CALCIUM Important mineral for Bone and teeth health. Helps in normal muscle contraction, blood clotting, contraction of heart muscles. Daily requirement: Normal man&women400mg Children(13-18yrs)- 600mg • Increased requirement inpregnancy, adolescent age etc.
DAIRY PRODUCTS Milk, curds, cheese, rich source of Calcium. Having low fat dairy products will be more beneficial for overall health. Cheese is the highest source of calcium which gives 1376mg/100gm. Having a cheese cube in 2 weeks is accepted.
RAGI Amongst all Cereals, Ragi is the richest source of Calcium. It provides about 344mg of calcium every 100gms. Having Ragi 2-3 times a week is considered beneficial.
NUTS and OIL SEEDS Sesame seeds provide most calcium when roasted or dried. One tea spoon of sesame gives almost 88 mg of calcium. Almonds provide around 230mg /100gm and also rich source of Omega3 acids
SOYBEAN and Products Naturally high in calcium. Contains boron and magnesium which are Important for bone health. Soy contains isoflavones which inhibit the breakdown of bones. Beneficial in postmenopausal women for their bone health. Soy milk, Tofu are good in calcium.
FISH Enjoy having Fishes like Salmon not only for their high calcium content but also for heart healthy Omega3 fatty acids. Having Fish 2 times a week shows wonders. Remember method of cooking is important. Try grilled, steamed instead of fried.