Increase calcium intake

What foods should I include in my diet to increase my calcium intake?

Q: I am a 45-year old woman entering menopause. What foods should I include in my diet to increase my calcium intake?

A: After the age of 40, there is tendency in woman to lose calcium which can lead to problems like arthritis and osteoporosis. Thus, the requirement increases from the normal 1200 mg to 1500 mg after menopause. This loss of calcium can be compensated by including calcium-rich foods in your diet.
Sources of calcium are milk, yogurt, ragi [nachni] in the form of porridge, chapatti, meat, canned fish, paneer, soy, tapioca, fenugreek, amaranth and drumstick leaves. It is also important to get enough Vitamin D as it enhances the absorption of calcium [Sources: sunlight, fatty fishes like salmon].

If you are lactose intolerant, then opt for soy milk or soy paneer [tofu]. Also, it is recommended that you start taking a calcium supplement after consultating
your physician.

Magnifying lens over an exclamation markSpot an error in this article? A typo maybe? Or an incorrect source? Let us know!

Deepshikha Agarwal
Deepshikha Agarwal is a Mumbai-based dietician and sports nutritionist. She writes nutrition-related columns in newspapers and conducts corporate workshops. She also teaches and conducts lectures on diet and wellness isues.


Please enter your comment!
Please enter your name here