Diet Chart For High calcium

Calcium is the most abundant mineral in the body. Almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough calcium rich foods.

It makes up much of your bones and teeth, and plays a role in cardiovascular health, muscle function and nerve signaling.Recently it has been found that the RDA level defined for calcium at 800 milligrams may not be sufficient to prevent bone loss in certain target groups such as post-menopausal women. Given this, scientific studies have been undertaken to better our understanding of what level of calcium intake is adequate. The results suggest that 1,000 to 1,500 milligrams per day is optimal. Therefore at the higher level of requirement of 1,000 to 1,500 milligrams, there would be far greater percentage of individuals displaying suboptimal calcium intake. The High Calcium Diet is designed for those individuals who want to get 1,000 to 1,500 milligrams in their daily diet. In the absence of dairy product consumption, meeting this objective is very difficult and a calcium supplement may be required. Those people eating a low protein diet may require less calcium, and therefore their needs would be reduced. A High Calcium Diet should be avoided by those individuals who are hyperabsorbers of calcium and have a family and personal history of calcium stone of the kidney.

Do's:

1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)

Don'ts

1. Avoid consumption of caffeinated products.
2. Limit the intake of phosphorus containing foods- meat, soft drinks.
3. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
4. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.

1. Cereals & cereal products: Ragi, bajra, whole wheat flour.
2. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
3. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
4. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
5. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
6. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.