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 Daily Calcium Requirements

  Last Updated : Jul 17,2018






Daily Calcium Requirements from Kids to Senior Citizens + Calcium Rich Recipes

Calcium is a necessity for all … right from a newborn to an aged person, as the body’s need for calcium actually increases as one gets older. This is so because bones reach maximum strength and density around age 30, but as we age, our body absorbs calcium from our diet at a lower rate. We need to eat foods high in calcium to make up for this lower absorption and to help maintain the bone strength gained in the former years.

Chart of Daily Calcium Requirements from Kids to Senior Citizens

Group Need for Calcium Requirements (per day)
Kids Bones and teeth are at a growing stage and hence their need for calcium is high. 0-1 year - 500 mg
1-9 years – 400 mg
Teenagers Puberty promotes a quick and rapid growth spurt and so the need for calcium increases. 10-18 years-600 mg
Puberty to Middle Age For maintenance of bones and teeth. 19-49 years-1000 mg
Adult Men As we age the bones lose calcium. Elderly women are at utmost risk of osteoporosis due to calcium loss as a result of hormonal changes (decrease in estrogen levels which otherwise initiates calcium absorption) occurring after menopause. above 50 years-1000 mg
Adult Women 51–70 years 1200 mg
Pregnant Women The growing fetus has high requirements of calcium which need to be supplemented through mums diet. 1000 mg
Lactating Mother A nursing mother has to make up for her and the baby’s requirement through breast milk. 1000 mg
Adults 71 years & older 1200 mg

Here is a detailed table for Calcium Rich Foods . The highest calcium is found in Til, Panner and Cheese. 
A Few Diet No’s
* Deep-fried foods as they hinder with the absorption of calcium.
* Refined foods like maida, pasta, sugar etc. as they lose calcium in their process of refining.
* Chocolate and cocoa as they are rich in oxalate which hinder with the absorption of calcium.
* Aerated drinks as they contain citric and phosphoric acid which decrease the absorption of calcium.

10 Critical pointers to make your Bones Strong

1. Include at least one source of calcium in every meal. Make sure you know your 42 Calcium Rich Foods and what causes Calcium deficiency.
2. Have at least 100 to 125 grams of one leafy vegetable everyday.
3. Consume 2 to 3 glasses of milk in any form (like curds, paneer etc.) to supplement calcium in the diet. Weight watchers can consume their low fat counterparts.
4. Restrict your consumption of fat, as excessive fat hinders with the absorption of calcium in our body.
5. Restrict the consumption of refined foods like maida and ready-to-eat foods like wafers as they are devoid of calcium due to their process of refining.
6. Avoid having caffeine shots. Tea and coffee have been known to hinder with the absorption of calcium and also increase the loss of this mineral by way of urine.
7. Avoid excessive salt in the diet as it leads to excretion of urinary calcium.
8. Stay away from aerated beverages as they are only empty calories and have no other nutrients.
9. Do not overstress yourself as stress decreases the intestine’s capacity to absorb calcium.

10. Have a sunbath every morning, as early morning sunlight is good for the production of vitamin D which in turn helps in the synthesis of calcium in our body.

So get wiser and be stocked up with your calcium stores right from childhood and build strong bones and teeth for lifetime. It's never too late....begin with our calcium boosting recipes shared here TODAY!!

10 Healthy Calcium Recipes

Since childhood, you would hear your parents/adults advising you to drink milk because it’s a rich source of calcium. In fact, curd, paneer and buttermilk also provide with a lot of calcium. Include accompaniments like Raita and Chaas to your meal and provide your body with the daily calcium requirement .Enhance the flavor of curd raita by combining with the pungency of garlic, earthy flavor of coriander and an array of spice powders. This Burhani Raita is a treat when served chilled. 

Kickstart your morning with this Almond Honey Cinnamon Milk or Blueberry Avocado Vegan Smoothie that are not only easy to make and satiating but also, nutrient-rich and wonderful choice for everybody including kids.

Have some leftover chapati? Toss them in buttermilk and cook to create this sumptuous Spicy Chapati Cooked in Buttermilk a healthy and tasty snack – that you can have for breakfast or any time you are hungry! Similarly, you can toss Hara chana with vegetables and create this chatpata Roadside Hare Chane Ki Chaat

Kadhi is inseparable from Gujarati cuisine. This sweet-spicy curry is made using curd/buttermilk and besan. The final tempering boosts the flavor greatly. Bhinda Ni Kadhi is an authentic recipe were bhindi is cooked in a kadhi with onions. 

Protein-rich rajma combined with colorful, crunchy vegetables dressed in a olive oil dressing - Rajma Vegetable Healthy Lunch Salad is a one-dish meal, which is so tasty that you will not miss your regular food.

End your meal with a sweet note relish this Kesar Kulfi Falooda with the goodness of kesar kulfi, dry fruits, rose syrup and falooda sev.

These recipes have been specially designed to suit the taste, texture and flavour appeal of people at different stages in life.



Daily Calcium Requirements

Creamy avocados and tangy blueberries come together to give you a luscious smoothie with an invigorating flavour! Add some almond milk too, and you get an irresistible deal. Tinged with vanilla essence and sweetened with maple syrup, this Blueberry Avocado Vegan Smoothie has a really awesome taste. If you are not vegan, you can replace maple syrup with honey if you wish to. This yummy smoothie can make a healthy breakfast or snack because it is loaded with beneficial nutrients. The healthy MUFA in the avocado helps in weight management, while almond milk is a good source of protein and calcium, which aid in building bone strength. Antioxidant-rich blueberries and avocado help to lower cholesterol and protect the heart too. This satiating smoothie stays good in the fridge for 3-4 hours but it is best had immediately. You can also try other smoothies like Avocado Almond Milk Vegan Smoothie or Avocado Coconut Milk Vegan Smoothie .
Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis. The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not miss your regular food. Bursting with flavour and loaded with multi-textured ingredients, this salad is very satiating too. It has a good mix of beans and veggies, laced with a flavour-packed, olive oil based dressing. Olive oil gives you omega-3 fatty acids , while baby spinach and rocket leaves are rich in iron and anti-inflammatory nutrients. Coloured capsicums give you a good dose of Vitamin C , while carrots are good for your eyes and onions prevent cancer. Rajma gives your body the protein it needs to keep your bones healthy, as well as iron to increase haemoglobin levels. With so much of goodness, this salad is enough to satisfy most of your hunger at lunch time. You can also try other salads like Whole Masoor Salad or Roasted Capsicum and Alfa-alfa Sprouts Salad with Peanut Dressing .
A typical chaat that is commonly sold on Mumbai’s streets, the Roadside Hare Chane ki Chaat continues to be a popular dish with a timeless appeal. It pleases young and old with its incredible taste and amazing mouth-feel. It is also very simple to make, and you can even try it at home. All you need to do is toss boiled hare chana with typical chaat ingredients like tomatoes, onions and spice powders and lace it with a squeeze of lemon. Voila, your chatpata evening snack is ready. It is, fortunately, very healthy too, so you do not have to think twice before tossing up a bowlful. Just make sure you relish it immediately after mixing, otherwise it will lose its fresh textures. You can also try other nice chana based recipes like the Malvani Chana Masala or Chana Chaat .
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any modifications. Since whole cinnamon is blended with the almonds, you get a really rich flavour. It doesn’t taste good with cinnamon powder, so stick to the cinnamon stick! We have used honey as a natural sweetener, but vegans can go for maple syrup instead. Almonds are rich in omega-3 fatty acids, which help maintain blood cholesterol levels. It is also a great source of protein and high calcium , making this a wonderful choice for everybody including kids. You can also try Saffron Cardamom Almond Milk or Chocolate Almond Milk .
5.  
 by Tarla Dalal
Paneer bhurji is a popular preparation loved by indians across the world. It is an easy, spicy dish that tastes great with bread and parathas! down south, paneer bhurji is sometimes used as a stuffing for dosas to make paneer dosa, similar to the aloo-filled masala dosa! the most important tip for making fantastic paneer bhurji is to use fresh cottage cheese, and make the bhurji just before serving; otherwise it tends to get a little soggy.
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, green chillies, onions and a tempering of cumin seeds. The earthy taste of masoor dal together with sweet-tasting suva makes this a real delicacy. The best part is that this recipe does not use any oil, so you can enjoy it without worrying about excess calories. At the same time, you get a good dose of protein , vitamin A , iron , folic acid and zinc. You can also try other dals like Moong Dal Sultani or Palak Chana Dal .
7.  
 by Tarla Dalal
Rich creamy kulfi topped with falooda and rose syrup is a dessert which finds a place at every Indian buffet counter. Kulfi is our very own Indian ice-cream made from thickened and reduced milk flavoured with saffron and cardamom. Falooda is fresh cornflour "sev" (vermicelli). Kulfi falooda are almost synonymous and make perfect dessert mates. You will find ready dried falooda in the market which has to be rehydrated before use. But of course, nothing is as good as making it yourself!
The versatile ladies finger is used widely in Gujarati cuisine, in many dry as well as gravy recipes. Here we present, Bhinda ni Kadhi, where ladies finger mingles with the traditional kadhi. As a slight variation to this recipe, you can add sliced and sautéed onions and tomatoes to the kadhi. Slightly thicken this by adding a little more besan and serve with Rotlas or Jowar Bajra Garlic Roti .
Burhani Raita is a nice and masaledar Hyderabadi raita, which combines the pungency of garlic with the aroma of coriander and the flavour of popular spice powders. The Burhani Raita is super easy to make – you just need to whisk the curds and mix in the remaining ingredients – but it tastes special. It tastes best when served chill. Try other raitas like the Mooli and Fruit Raita and the Onion Raita .
10.  
 by Tarla Dalal
A traditional tempering and fresh buttermilk transform leftover chapatis into a healthy and tasty snack – that you can have for breakfast or any time you are hungry! You can boost the nutrition quotient of the calcium and protein loaded Spicy Chapati Cooked in Buttermilk by adding a cup of vitamin-rich veggies at step 3.
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