Please suggest some calcium rich foods.

I am a 52 years old man getting fractures often at the slightest of impacts. However, the fractures are mild. The doctor has advised me to take a lot of calcium. Which foods apart from milk contain more calcium?

 

Food sources of calcium

  • Milk - in any form - you can supplement milk in daily diet by taking it in the form of low fat yoghurt and low fat cheese, cottage cheese. Milk is the richest source of calcium.
  • Spinach - preferably steamed or just boiled in little water - cooking may result in some loss of calcium.
  • Oranges.
  • Ragi, Rajma, Peas
  • Sardines, Salmon
  • Turnip (shalgam), Ladies finger (bhindi), Broccoli
  • Sesame seeds, Almonds
  • Tofu

Apart from this, you will find foods supplemented with calcium being sold in the market like breakfast cereals, juices, breads, etc.