Calcium is an important component of a healthy diet. It is essential for growth and maintenance of healthy bones and teeth. A child who does not receive adequate amount of calcium daily can lead to rickets. Deficiency in calcium will affect bone and teeth formation.

Vitamin D is needed to absorb calcium. The absorption of calcium can be hindered by foods that are high in insoluble fiber, oxalates (found in spinach, rhubarb, chard, chocolate and beetroot), and tannin (found in tea and coffee). Excess calcium consumption can cause kidney stones.

Sources of Calcium:

Food / 100g Amount (mg)
Poppy seeds 1158
Parmesan cheese 1200
Kombu seaweed, dried 900
Reduced fat cheddar cheese 840
Full fat cheddar cheese 740
Sesame seeds 670
Full fat mozzarella cheese 590
Sardine canned in brine, drained 540
Steamed tofu 510
Nori seeweed, dried 430
White chocolate 270
Almond, shelled 240
Soya beans, dry weight 240
Milk chocolate 220
Muesli 200
Goat’s milk soft cheese 190
Haricot beans, dry weight 180
Spinach 170
Brazil nut, shelled 170
Chickpeas, dry weight 160
Naan bread 160
Kale, lightly boiled 150
White bread, french 130
Semi-skimmed milk 120
Skimmed milk 120
Tilapia fish 120
White bread 120
Whole milk 115
Prawn, cooked and shelled 110
Purple sprouting broccoli, lightly boiled 110
Spring green, lightly boiled 75
White cabbage 49
Broccoli 40

m = 0.001

How Much Mineral You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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