Calcium is one of the most important nutrients in the body, as it is the most basic of the lot of nutrients you need in order to sustain good health. Calcium functions like a series of building blocks for the skeletal system and the circulatory system, as it helps the bones and teeth build themselves, while also fortifying the blood supply, the veins and arteries in the body. Science and research suggest that calcium deficiencies are among the most crippling of all deficiencies because they strike at the very root of a person’s body and structure. Experts suggest that adults should get a minimum of 1000 mg of calcium per day, and 1200 mg of calcium a day for women over 50 and men over 70. The most common source of calcium, of course, is milk and dairy products. But there are a couple of other sources as well.
– Yoghurt is a rich source of calcium, offering up about 320 mg for every 175 g of it.
– If you are more inclined to the taste of soya, help yourself to soya chunks, which have about 530 mg per 100 g of it. Another option for soya lovers is tofu and tempeh, which comprise about 253 mg of calcium per half cup of a serving.
– Milk and cheese are among the best and most sought after sources of calcium. You might find yourself with about 300 mg of calcium per glass of milk, and easily about 276 mg of calcium per 50 g slice of cheese. Another variant is cottage cheese, which has about 146 mg for 250 grams of it.
– If you are more into nuts, try almonds for calcium, as they comprise about 264 mg per 100 grams of almonds.
– If you eat non vegetarian food, you can opt for salmon, which is pretty rich in calcium, what with 362 mg per 170 g of the fish; or shrimps, which have 70 mg per 100 g of the serving.
– Fortified cereals can be rich in calcium, too, what with about 1043 mg per serving as the maximum amount.
– For the vegan, the best option around is spinach, with 99 mg per 100 g, and Okra, which has 77 mg per 100 g. Broccoli follows closely with 47 mg per 100 g, and green peas with 94 mg per cup of peas.
– Fruit lovers will find the best bet in Oranges, with a cup of the fruit containing 72 mg, while figs are great too, with 65 mg for every 2 figs.
References: http://www.indiatimes.com/health/healthyliving/16-easily-available-food-sources-of-calcium-that-will-sort-your-bones-out-238632.html

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