Top Calcium Rich Foods for Kids and Adults

Calcium is a vital mineral for strong bones and teeth, muscle function, and overall health. Getting enough calcium is especially important for growing kids and adults alike. In case you are wondering how to increase calcium in your body, this blog post is here to help! It explores a variety of calcium rich foods for kids and adults, including some Indian favourites, to help you meet your daily needs.

What is Calcium and Why Is it Needed?

Calcium is a mineral found naturally in many foods. It's the most abundant mineral in the human body, and almost all of it is stored in our bones and teeth. This is what makes them strong and hard.   

Calcium does more than just build strong bones and teeth. It's essential for a variety of bodily functions:   

• Bone Health: Calcium provides the building blocks for strong bones and helps prevent osteoporosis (weak and brittle bones) later in life.   
• Muscle Function: Calcium helps muscles contract and relax, allowing us to move.   
• Nerve Transmission: Calcium helps nerves carry messages between the brain and the rest of the body.   
• Blood Clotting: Calcium is essential for proper blood clotting, which helps stop bleeding when we get injured.   
• Heart Health: Calcium helps regulate heart rhythm and blood pressure.

How Much Calcium Do You Need?

Calcium needs vary by age:

• Kids 1-3 years: 700mg per day   
• Kids 4-8 years: 1,000mg per day
• Kids 9-18 years: 1,300mg per day   
• Adults 19-50 years: 1,000mg per day
• Adults 51-70 years (men): 1,000mg per day
• Adults 51-70 years (women): 1,200mg per day
• Adults 71+ years: 1,200mg per day

Start Your Day Right with These Top Calcium Rich Foods for Kids and Adults!

Dairy Products

Dairy products are known as classic calcium rich foods for bone health. These include:

• Milk: A single cup of cow's milk provides around 300mg of calcium. Opt for low-fat or skim versions. For those who can't tolerate lactose, try lactose-free milk or fortified soy milk.
• Yogurt: With roughly 400mg per cup, yogurt is a calcium-rich snack or breakfast option. Plain yogurt is most versatile; add your own fruit and honey for sweetness.
• Cheese: Cheese lovers rejoice! Hard cheeses like cheddar and parmesan are particularly high in calcium. An ounce of cheddar provides about 200mg.
• Paneer: This Indian cheese is a staple in many dishes and a great source of calcium. Half a cup of paneer provides around 208mg of calcium.

Leafy Green Vegetables

Leafy greens are another great calcium foods and also offer a host of other nutrients.

• Kale: This superfood boasts nearly 200mg of calcium per cooked cup. Enjoy it in salads, smoothies, or as crispy baked chips.
• Spinach: While not as calcium-dense as kale, spinach still contributes to your intake. A cup of cooked spinach provides around 240mg.
• Amaranth Leaves (Chaulai): A popular Indian green, amaranth leaves are a good source of calcium. One cup of cooked leaves provides around 260mg of calcium.
• Drumstick Leaves (Moringa): These leaves are a calcium powerhouse! They can be added to soups, stews, and curries.

Fortified Foods

Many foods are fortified with calcium, making it easier to meet your needs.

• Fortified plant-based milk: Soy milk, almond milk, and other plant-based options often have added calcium and vitamin D. Check the label for specific amounts.
• Fortified cereals: Many breakfast cereals are fortified with calcium. Choose whole-grain options for added fibre.
• Fortified orange juice: Some brands of orange juice are calcium-fortified.

Indian Calcium-Rich Foods

• Ragi (Finger Millet): This ancient grain is a staple in South India and is a rich source of calcium. Include ragi in porridge, dosa, roti, or laddu.
• Til (Sesame Seeds): These tiny seeds pack a calcium punch! Add them to laddu, chikki, or sprinkle them on salads and stir-fries.
• Nuts and Oilseeds: Almonds, walnuts, and chia seeds are good sources of calcium. Enjoy them as snacks or add them to your meals.

Beans and Lentils

These legumes are not only good sources of calcium but are also rich in protein and fibre.

• White beans: One cup of cooked white beans provides around 190mg of calcium.
• Winged beans: These beans are a particularly good source, with one cup providing around 244mg of calcium.
• Chickpeas: A cup of cooked chickpeas provides around 80mg of calcium.
• Lentils: While calcium content varies, lentils generally offer a modest amount. For example, one cup of cooked red lentils provides around 40mg.

How Can Calcium Supplements Help?

Calcium supplements like Shelcal 500 can be a helpful option for those who struggle to meet their daily calcium needs through diet alone. They are available in various forms, with calcium carbonate and calcium citrate being the most common. 

Calcium carbonate is generally less expensive but needs to be taken with food for optimal absorption. Calcium citrate, on the other hand, is more easily absorbed by the body but tends to be pricier.

It's crucial to consult with your doctor before starting any calcium supplements, especially if you are thinking of giving calcium supplements to your child or you have any underlying health conditions or are taking other medications. 

They can help determine the appropriate form, dosage, and type of supplement for individual needs. Always follow your doctor's recommendations and the instructions on the supplement label, and don't exceed the recommended daily intake of calcium.

In Conclusion

A balanced diet with a variety of these calcium rich foods for kids and adults can help ensure strong bones and teeth throughout life. Combine eating these best sources of calcium with regular exercise and a healthy lifestyle for optimal well-being.

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Disclaimer: This blog post is for informational purposes only and not a substitute for medical advice. Consult a healthcare professional or registered dietitian for personalized guidance.