Calcium is the most abundant mineral in our body. It is found primarily in bones and teeth. It is essential to form and maintain bones and teeth, and needed for normal functioning of muscles, clotting of blood and transmitting nerve signals.


Food sources of calcium

Milk and Milk Products


1 cup whole milk (250ml) ≈ 232mg
1 cup soybean milk fortified with calcium (250ml) ≈ 425mg

1 slice cheddar cheese (16g) ≈ 114mg
1 tablespoon cottage cheese (20g) ≈ 13.4mg


1 cup natural yoghurt (150g) ≈ 255mg


Leafy Greens


1 cup boiled kale ≈ 93.6mg


1 cup boiled broccoli ≈ 73mg


Bean and Bean Products


½ bean curd (80g) ≈ 131mg


¼ cup tempeh (45g) ≈ 23mg



In the long run, lack of calcium leads to …


Osteoporosis, a bone disease, is characterised by the thinning of bone tissue and loss of bone density over time. Under severe circumstances, the bones may fracture under normal use or from a minor fall.
First symptoms of calcium deficiency include muscle cramps, tingling in hands and feet, and numbness.
Other symptoms include heart palpitations, increased cholesterol levels, slowed pulse rates, insomnia, brittle nails and eczema.


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