Calcium and how

Calcium and how

• Milk and milk products: Milk, yoghurt, cheese and buttermilk. One cup of milk provides around 295mg of calcium, while 200g of yoghurt contains 340rng.
DARK GREEN LEAFY VEGETABLES:
Broccoli, mustard greens, collards, Chinese cabbage, spinach and other saag. One cup of cooked Spinach contains 100mg calcium and one cup of cooked broccoli contains 45mg.SOYABEANS AND SOYA PRODUCTS:
Tofu, Soya drinks, Soya ‘chunks’ (such as Nutrela}. Soya protein has an edge over animal protein, an excess intake of which results in a loss of calcium.
FISH:
Fish with edible bones (sardines and salmon) and shellfish (clams and oysters). Half a cup of canned salmon contains 190mg of calcium.
NUTS AND SEEDS:
Almonds, sesame seeds and tahini (sesame seed paste) - 15 almonds contain 50mg of calcium.
DRIED FRUIT: Figs and apricots.