Calcium is important mineral for bone health. One must include high calcium foods in daily diet. Women must pay attention to calcium rich food sources to tackle bone related problems.

1. 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 in
pregnancy, adolescent age etc.

2. 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.

3. 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.

4. 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

5. 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.

6. 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.