Calcium Rich Foods


Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food & Nutrition)

CALCIUM RICH FOODS
Milk and its products

Milk is the richest source of calcium. So include the following in your daily diet
¨       Milk           (2 glasses/ day)
¨       Curd          (2 katories / day)
¨        Cheese       (50 gms/ day)

Gives same amount of calcium


1Cup of Milk (200ml) = 1 katorie curd = 1 ½ cheese slice = 250-300mg of calcium

Green leafy vegetables are also a good source of calcium.

  To  ensure good availability of calcium in your diet


Type of food

Consume
Take in less Quantity
Cereal

All whole grain cereal like brown bread, whole flour

Refined cereal like white bread, suji, maida, etc
Pulses

All whole gram pulses with husk

Dehusked dals (washed)
Milk and in products

Toned


Fruits

Pineapples, Oranges, Plums, Dates, Apricot (dry), grapes
Vegetables
Leafy vegetables like fenugreek, spinach, radish leaves parsley cholai, drumsticks and kamal kakri.
Non Veg
No restriction but prefer sea food especially sardines












Location: D1201-A, Pan Oasis Society, Sector 70, Noida, Uttar Pradesh 201301, India

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