How much calcium?
Most adults need about 1,000 mg of calcium a day. Your doctor may advise a different amount if you have osteoporosis, kidney stones or another condition.
Good Indian sources of calcium
- Milk, curd, buttermilk and paneer (a 200 ml glass of milk gives about 240 mg)
- Ragi (finger millet), which is much richer in calcium than rice or wheat
- Sesame seeds (til) and til chikki in small amounts
- Green leafy vegetables such as amaranth (chaulai) and drumstick leaves
- Small fish eaten with their bones
- Calcium-set tofu, rajma and chana in smaller amounts
Vitamin D
Few foods contain much vitamin D: egg yolk, oily fish and fortified milk or oil. Sunlight is the main source. If your level is low, your doctor may prescribe a supplement.
Protein and movement
Enough protein from dal, milk, eggs, fish or meat helps bones and muscles. Weight-bearing exercise such as brisk walking, stair climbing and strength training also builds bone.
What harms bones
- Smoking and heavy alcohol use
- A very high salt intake
- Too many cola drinks and very high caffeine intake
- Very low body weight or crash dieting
Supplements
Food is the best source of calcium. Supplements are useful when diet falls short, but more is not better; very high doses can raise the risk of kidney stones. Eating normal amounts of calcium in food does not cause stones.
This guide is general information and is not a substitute for a consultation.