Calcium is majority found in bones and teeth. It combines with magnesium that helps for marinating healthy heart. It also helps in muscle growth, contraction and relaxation of the muscles. It is essential in mummy’s diet during the pregnancy because baby’s teeth begin to form after birth in between 4 to 6 months old but for that healthy teeth formation calcium plays an important role. If sufficient amount of calcium not available then baby teeth will be the weekend.
Generally, calcium is not absorbed by the body properly. Only human milk calcium can be absorbed by 60% to 70 % while cow milk calcium absorption is only 20% to 30%. For a proper amount of calcium absorption needs Vitamin D and A, minerals like magnesium and phosphorus, in a sufficient amount. Deficiency of calcium leads to bone malformation (abnormality in bone), muscle cramps and soft teeth.
Milk and other dairy products are the primary sources of calcium. These are the required amount of calcium by RDA,
Breastfeed mum require calcium 1300 mg per day.
This table is for non-breastfed babies.
|0 to 6 months||
360 mg per day
6 to 12 months
540 mg per day
1 to 3 years
800 mg per day
Calcium in any form is good for your body. Some of the top calcium-rich foods are:
4. Dark leafy greens like spinach, kale (200 mg calcium), turnips, and collard greens
6. Fortified cereals such as Raisin Bran, and Corn Flakes (They have a lot of calcium in one serving.)
7. Fortified orange juice
8. Soybeans ½ cup cooked = 65 mg calcium
9. Fortified soy milk (Not all soy milk is a good source of calcium, so it’s best to check the label.)
10. Enriched slices of bread, grains, and waffles.
Here are some non-dairy foods that are rich in calcium.
- 4 ounce piece Tofu = 150 mg
- Green leafy vegetables like collard greens, turnip greens, kale and spinach
- Broccoli (boiled) stalk = 160 mg
- Almond Milk or Butter
- Calcium-fortified cereals
- Calcium-fortified soy milk
- Calcium-fortified orange juice