7 Calcium Rich Food for Your Diet

Calcium plays a very important role to keep us healthy and strong.

1. For both Men and Women over age 65: 1500 mg per day
2. For Women (pre-menopausal) age 25-50 and post-menopausal (who are on Estrogen level therapy): 1000-1200 mg per day
3. For Women (pregnant/lactating) : 1500 mg per day
4. For Women (post-menopausal): 1500 mg per day  (who are not on Estrogen level therapy)

Let’s talk about 7 Calcium Rich Food for Your Diet that helps provide calcium and that should be included in our diet to maintain the above mentioned calcium level depending on which category you belong.

1. Milkshake

Serving for 2: Add 10 fresh strawberries with 1 scoop of strawberry ice cream and blend it well with ½ tsp of honey. Next add 2 glasses of whole milk or skimmed milk (as per your preference) and blend it again to get a thick and rich milkshake.

2. Yogurt Spinach Salad:

Serving for 2: Take 2 spoonful of yogurt and add 1 tsp of honey and beat it nicely. Not add salt as per taste and cut shreds of spinach and add to the yogurt. Add ½ tsp of lemon juice for tangy taste and mix it well. Add a pinch of cumin powder (roast the cumin seeds and then crush to get powder).

3. Soya Beans and curd:

Add 1 whole onion to boiled olive oil (1 tsp) and let it get golden brown to add ½ cup of curd. Add salt to taste. Add masalas like turmeric powder, pepper, cumin powder for taste. Now add 20 chunks of boiled soya bean and let it cook till the dish is ready.

4. Lady’s Finger and Yellow Mustard seed Sabzi:

Wash ladies fingers or okra before you slit them lengthwise. Prepare a paste of yellow mustard seeds and then heat a tbsp. of oil in a kadai. Once the olive oil is hot, add chopped ginger and half sliced onion. Then add the yellow mustard seed paste and add a pinch of turmeric powder and pour ½ glass of water. Let it cook for 2 minutes and then add some salt and okra. Keep it in low flame until okra is cooked.

5. Cheese:

Adding cheese to food may be pasta you make or sandwich that you grab in the morning breakfast contains high amount of calcium that is equal to 1045 mg/100 gm (American cheese). Cheddar cheese contains calcium up to 721 mg/100 gm.

6. Almonds:

Try and grab at least five soaked almonds every morning. It makes a great snack and starter for your day. Try and add almonds in your diet without failure. They contain calcium up to264 mg/100 gm. It is also good supplier of dietary fiber as it provides up to 48% for every 12 gm.

7. Sardines:

If you plan to prepare anything in no-vegetarian dish make sure you get sardines more often and this is not just good for your calcium content but also great supplier of omega -3 fatty acid that helps if you are following a diet and trying to reduce those unnecessary weight. Sardines contain 382 mg of calcium for every 100 gm.

You can visit my You Tube channel SUCCESS FITNESS HAPPINESS at this link for videos with healthy breakfast recipes.