Foods rich in Calcium Pakuranga Medical

Foods rich in Calcium

Why do we need calcium?

Calcium is essential for strong and healthy bones and teeth, and the proper functioning of the heart. It helps to prevent conditions like osteoporosis.

 

Ensuring we have enough calcium in our diet will maintain our bone strength and reduce the amount of bone we lose as we age. This is especially important because our bodies can not make calcium, so we need to get our calcium from our diet.

 

How much calcium do we need?

 


Age (years)

Recommended daily intake of
Calcium (mg/day)

Infants and Toddlers

1-3       

500                    

Children

4-8

700

 

9-11

1000

 

12-18

1300

Men

19-70

1000

 

Over 70

1300

Women

19-70

1000

 

Over 70

1300

Pregnant and Breastfeeding Women

14-18

1300

 

19-50

1000


 

Calcium-rich foods

The most well-known sources of calcium are milk and dairy products (e.g. cheese and yoghurt). It is recommended to choose the low-fat options of these dairy products. Dairy products are the richest source of calcium.

 

CALCIUM CONTENT OF COMMON FOODS

 

Serving size

Calcium content (mg)

Almonds          

½  cup approx.10 (15 gm)

220

Apricots, dried

1 cup

72

Baked beans                           

1 cup                (270 g)

100

Beans, French

100 gm

186

Beans, snap, green, boiled

1 cup

55

Blackberries, canned

1 cup

54

Blackberries, frozen

1 cup

44

Bok choy, boiled

1 cup, shredded

158

Bok choy, raw

1 cup, shredded

74

Broccoli, cooked

1 cup

100

Cabbage, boiled

½ cup, shredded

36

Cabbage, raw

1 cup, shredded

28

Cabbage, red, boiled

½ cup, shredded

32

Cabbage, red, raw

1 cup, shredded

32

Carrots, raw

1 cup, chopped

42

Celery, raw

1 cup, chopped

41

Cheese                                    

3 slices            (40 g)

300

Cheese, camembert

25 gm

380

Cheese, cheddar

25 gm

600

Cheese, cream

15 gm

100

Cheese, edam

25 gm

740

Cheese, parmesan

10 gm

1220

Collards, boiled (Like silver beet, kale)

1 cup, chopped

266

Currants, dried

1 cup

124

Custard

70 gm

140

Egg

1 medium          (55 gm)

50

Figs, dried                              

½ cup               (105 g)

300

Gingernut biscuit

1 biscuit           (15 gm)

130

Ice cream                                

1 cup                (140 g)

200

Lentils

100 gm

51

Macaroni cheese

180 gm

180

Milk - Balance® milk                            

1 glass             (200 ml)

300

Milk - CalciTrim®                                 

1 glass             (200 ml)

400

Milk - homogenised milk                     

1 glass             (200 ml)

200

Milk - non-fat Trim® milk                     

1 glass             (200 ml)

300

Muesli                                     

1 serving          (80 g)

200

Mussels                                  

1 cup                (160 g)

300

Orange

100 gm

43

Peas, boiled

1 cup

67

Pickles, cucumber, dill or kosher dill

1 cup, chopped

60

Pickles, cucumber, sweet

1 cup, slices

93

Pizza (cheese, tomato)

150 gm

240

Pumpkin, boiled

1 cup, mashed

37

Rhubarb, stewed                     

1 cup

250

Salmon                                   

1 cup                (240 g)

200

Sardines                                             

½ can               (50 g)

350

Soya, low fat

1 glass             (200 ml)

240

Soybeans, green, boiled

1 cup

261

Soybeans, green, raw

1 cup

504

Spinach, boiled (NZ)

1 cup, chopped

86

Spinach, raw (NZ)

1 cup, chopped

32

Sweet potato, cooked, baked in skin, without salt

1 cup

76

Sweet potato, cooked, boiled, without skin

1 cup, mashed

89

Tofu                                        

3 cubes            (125 g)

200

Tomato products, canned, paste, no salt added

1 cup

94

Yoghurt                                               

1 pot                (150 g)

200


 

Why do we need Vitamin D too?

Vitamin D helps the body to absorb calcium more effectively. The main source of Vitamin D is from sunlight. 

 

 


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