Calcium requirements and calcium rich foods

The Recommended Dietary Allowance (RDA) for calcium for children and adolescents is 1300 mg of calcium per day, ideally supplied by calcium-rich or calcium-fortified foods. Calcium supplements can be considered for children and adolescents who have very low intakes of dietary calcium. 

However, it is preferable to achieve intake of calcium via diet, because diet would also provide multiple nutrients that are important for bone health in addition to calcium, including phosphorus and magnesium. Human body absorbs the calcium in dairy products more easily than that from plant sources. A daily consumption of Milk and Milk Products of approximately 500 gm(total) would take care of 50 % of RDA for calcium, while rest comes from other dietary sources.

Calcium Rich foods commonly available in India

 Portion sizeElemental Calcium
Milk Cow’s100 ml120 mg
Milk Buffalo’s100 ml195 mg
Sesame seeds (Til)9 gm(1 table spoon)90  mg
Poppy seeds (Khaskhas)9 gm(1 table spoon)125 mg
White Beans(Lobhia)180 gm(1 cup)125 mg
Almonds1 ounce(22 nuts)80  mg
Amaranth Leaves(Cholai)130 gm (1 cup)280 mg
Amaranth grains250 gm (1 cup)115 mg
Tofu(Coagulated Soy milk)125 gm(1/2 cup)850 mg
Edamame (Young soyabeans)150 gm (1 cup)100 mg
Egg100 gm60 mg
Calcium Rich Fruits
Dried Figs (Anjeer)Per dried fig ring13 mg
OrangesPer orange43 mg
Kiwi100 gm34 mg
DatesPer date15 mg

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