Diet kundali is a website where you get free consultation about your nutritional status & ready with your grocery details and you find out what is your future health in Diet Kundali. See more calcium rich foods for different diseases on http://dietkundali.com/calcium-rich-food.html

1. www.dietkundali.com
Calcium Rich Food
You have more calcium in your body than any other mineral, and it’s very important for health.
It makes up much of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve
signaling.
Calcium and vitamin D plays a very important role in determining the Bones Health (Structure and strength of
Bones). Calcium rich food is essential for bone health.

2. www.dietkundali.com
When it comes to bone linked problems the only thing we visualize is lack of calcium or calcium deficiency. Calcium
is the important factor in forming bone, but it is not the only one. Calcium requires many other nutrients such as
proteins, magnesium as well as vitamin D to build the bone structure.
It is important to include calcium rich food in your diet chart along with vitamin D. Vitamin D deficiency occurs when
your body is derived from sunrays. So try to give yourself an early morning sunbath to keep away yourself from
vitamin D deficiency.

3. www.dietkundali.com
Bone is created by unique cells in the body. These unique cells build a scaffold with proteins after that calcium and
phosphorus create a crystal on the top of this scaffold. The most important nutrient is Vitamin D as it helps to absorb
calcium and magnesium; it stimulates the level of calcium necessary in a cell.
The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults.
It is also recommended that women over 50 and everyone over 70 get 1,200 mg per day, while children aged 4-18
are advised to get 1,300 mg.
However, a large percentage of the population does not get enough calcium from the diet.
The main foods rich in calcium are dairy products like milk, cheese and yogurt. However, many non-dairy sources
are also high in this mineral.
These include seafood, leafy greens, legumes, dried fruit, tofu and various foods that are fortified with calcium.
Here are 15 foods that are rich in calcium, many of which are non-dairy.
1. Seeds
Seeds are tiny nutritional powerhouses. Some of them are high in calcium, including poppy, sesame, celery and chia
seeds.
For instance, 1 tablespoon (15 grams) of poppy seeds has 126 mg, or 13% of the RDI.

4. www.dietkundali.com
Seeds also deliver protein and healthy fats. For example, chia seeds are a rich source of plant-based omega-3 fatty
acids .
Sesame seeds have 9% of the RDI for calcium in 1 tablespoon. They also have other minerals, including copper, iron
and manganese.
Bottom Line: Several kinds of seeds are good sources of calcium. For instance, 1 tablespoon of poppy seeds has
13% of the RDI.
2. Cheese

5. www.dietkundali.com
Most cheeses are excellent sources of calcium. Parmesan cheese has the most, with 331 mg — or 33% of the RDI
— per ounce (28 grams).
Softer cheeses tend to have less. One ounce of brie only delivers 52 mg, or 5% of the RDI. Many other varieties fall
in the middle, providing about 20% of the RDI.
As an added bonus, the calcium in dairy products is more easily absorbed by your body than when it comes from
plant sources.

6. www.dietkundali.com
Many kinds of cheese are also protein riched, such as cottage cheese. And aged, hard cheeses are naturally low in
lactose, making them easier for people with lactose intolerance to digest.
Dairy may have additional health benefits as well. A recent study suggests dairy may lower the risk of heart disease.
Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk
of heart disease, stroke and type 2 diabetes.
However, remember that full-fat cheese is also high in fat and calories. Most cheeses also have a lot of sodium,
which some people are sensitive to.
Bottom Line: Parmesan cheese delivers 33% of the RDI of calcium. While high in fat and calories, cheese may
actually lower your risk of heart disease.
3. Yogurt
Yogurt is an excellent source of calcium.

7. www.dietkundali.com
Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits.
One cup (245 grams) of plain yogurt contains 30% of the RDI. It also contains vitamin B2, phosphorous, potassium
and vitamin B12.
Low-fat yogurt may be even higher in calcium, with 45% of the RDI in one cup.
While Greek yogurt is a great way to get extra protein in your diet, it delivers less calcium than regular yogurt.
One study linked eating yogurt to better overall diet quality and improved metabolic health. Participants who ate
yogurt had lower risks of metabolic diseases, such as type 2 diabetes and heart disease.
Bottom Line: Yogurt is one of the best sources of calcium, providing 30% of the RDI in one cup. It’s also a good
source of protein and other nutrients.
4. Sardines and Canned Salmon
Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
A 3.75-ounce (92-gram) can of sardines provides 35% of the RDI, and 3 ounces of canned salmon with bones have
21%.
These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and
skin.
While seafood can contain mercury, smaller fish such as sardines have low levels. Not only that, both sardines and
salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.

8. www.dietkundali.com
Bottom Line: Sardines and canned salmon are super healthy choices. A can of sardines gives you 35% of the RDI
for calcium.
5. Beans and Lentils
Beans and lentils are high in fiber, protein and micronutrients.
They also boast lots of iron, zinc, folate, magnesium and potassium.
Some varieties also have decent amounts of calcium.
However, winged beans top the chart. A single cup of cooked wing beans has 244 mg, or 24% of the RDI.
White beans are also a good source, with a cup of cooked white beans providing 13% of the RDI. Other varieties of
beans and lentils have less, ranging from around 4–6% of the RDI per cup.
Interestingly, beans are credited with being one of the reasons that plant-rich diets are so healthy. Research
suggests that beans may help lower LDL (the “bad”) cholesterol levels and reduce the risk of type 2 diabetes.

9. www.dietkundali.com
Bottom Line: Beans are highly nutritious, and one cup of cooked wing beans delivers 24% of the RDI for calcium.
6. Almonds
Of all the nuts, almonds are the highest in calcium. An ounce of almonds, or about 22 nuts, delivers 8% of the RDI.
Almonds also provide 3 grams of fiber per ounce, as well as healthy fats and protein. They are an excellent source of
magnesium, manganese and vitamin E.

10. www.dietkundali.com
Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease.
Bottom Line: Almonds are high in nutrients like healthy fats, protein, magnesium and others. One ounce, or 22 nuts,
delivers 8% of the RDI for calcium.
7. Whey Protein
Whey protein is found in milk and has been extensively studied for its health benefits.
It’s an excellent protein source and full of quickly digested amino acids.
Several studies have linked whey-rich diets to weight loss and improved blood sugar control.
Whey is also exceptionally rich in calcium. A 1-ounce (28-gram) scoop of whey protein powder isolate contains
200 mg, or 20% of the RDI.
Bottom Line: Whey protein is an exceptionally healthy protein source. A scoop of whey protein powder has 20% of
the RDI for calcium.
8. Some Leafy Greens

11. www.dietkundali.com
Dark, leafy greens are incredibly healthy, and some of them are high in calcium.
Greens that have good amounts of it include collard greens, lambs quarters, spinach and kale.
For instance, one cup of cooked collard greens has 266 mg — a quarter of the amount you need in a day.
Note that some varieties are high in oxalates. These are naturally occurring compounds that bind to calcium, making
some of it unavailable to your body.
Spinach is one of them. So although it has a lot of calcium, it’s less available than the calcium in low-oxalate greens,
such as kale and collard greens.
Bottom Line: Some dark, leafy greens are rich in calcium. One cup of cooked collard greens contains 25% of your
daily needs.
9. Rhubarb

12. www.dietkundali.com
Rhubarb has a lot of fiber, vitamin K, calcium and smaller amounts of other vitamins and minerals.
It contains prebiotic fiber, which can promote healthy bacteria in your gut.
Like spinach, rhubarb is high in oxalates, so much of the calcium is not absorbed. One study found that only a
quarter of it was absorbed from rhubarb.
On the other hand, the calcium numbers for rhubarb are quite high. So even if you’re only absorbing a quarter of it,
that’s still 87 mg per cup of cooked rhubarb.
Bottom Line: Rhubarb has lots of fiber, vitamin K and other nutrients. The calcium may not be fully absorbed, but
the numbers are still high.
10. Fortified Foods

13. www.dietkundali.com
Another way to obtain calcium is through fortified foods.
Some types of cereal can deliver up to 1,000 mg (100% of the RDI) per serving, and that’s before adding milk.
However, keep in mind that your body can’t absorb all that calcium at once and it’s best to spread your intake
throughout the day.
Flour and cornmeal may also be fortified with calcium. This is why some breads, tortillas and crackers contain high
amounts of it.

14. www.dietkundali.com
Bottom Line: Grain-based foods may be fortified with calcium. Read the label to find out how much is contained in
fortified foods.
11. Amaranth
Amaranth is a pseudocereal that is super nutritious.
It’s a good source of folate and very high in certain minerals, including manganese, magnesium, phosphorous and
iron.
A cup of cooked amaranth grain delivers 116 mg of calcium, or 12% of the RDI.
Amaranth leaves contain even more, at 28% of the RDI per cooked cup. The leaves also have very high amounts of
vitamins A and C.
Bottom Line: The seeds and leaves of amaranth are very nutritious. A cup of cooked amaranth grain provides 12%
of the RDI of calcium.

15. www.dietkundali.com
12. Edamame and Tofu
Edamame are soybeans in the pod.
One cup of edamame has 10% of the RDI of calcium. It’s also a good source of protein and delivers all your daily
folate in a single serving.
Tofu that’s been prepared with calcium also has exceptionally high amounts. You can get 86% of the RDI of calcium
in just half a cup.
Bottom Line: Tofu and edamame are both rich in calcium. Just half a cup of tofu prepared with calcium has 86% of
the RDI.
13. Fortified Drinks
Even if you don’t drink milk, you can still get calcium from fortified non-dairy beverages.

16. www.dietkundali.com
A cup of fortified soy milk has 30% of the RDI.
Its 7 grams of protein make it the non-dairy milk that’s most nutritionally similar to cow’s milk.
Other kinds of nut- and seed-based milks may be fortified with even higher levels.
However, fortification isn’t just for non-dairy milks. Orange juice can also be fortified, providing as much as 50% of
the RDI per cup.
Bottom Line: Non-dairy milks and orange juice can be fortified with calcium. A cup of fortified orange juice can have
50% of the RDI.
14. Figs
Dried figs are rich in antioxidants and fiber.
They also have more calcium than other dried fruits. In fact, dried figs contain 5% of the RDI in an ounce (28 grams).
Moreover, figs also provide decent amounts of potassium and vitamin K.
Bottom Line: Dried figs contain more calcium than other dried fruits. A single ounce has 5% of your daily needs for
this mineral.
15. Milk

17. www.dietkundali.com
Milk is one of the best and cheapest calcium sources.
A cup of cow’s milk has 276–352 mg, depending on whether it’s whole or non-fat milk. The calcium in dairy is also
absorbed well.
Additionally, milk is a good source of protein, vitamin A and vitamin D.
Goat’s milk is another excellent source of calcium, providing 327 mg per cup.
Bottom Line: Milk is a great source of well-absorbed calcium. A cup of milk provides between 27% and 35% of the
RDI.
Take Home Message
Calcium is an important mineral that you may not be getting enough of.

18. www.dietkundali.com
While dairy products tend to be the highest in it, there are plenty of other good sources — many of which are plant-
based.
You can easily meet your calcium needs by eating from this diverse list of foods. Here is the list of Calcium Rich
Foods on Dietkundali.
Dietkundali experts are the Best Dietitians in Mumbai & they provide best Diet chart according to the nutritional status
of individuals.
Get more healthy recipes on this site: http://www.dietkundali.com/breakfast-recipes.html