Content of Calcium in Foods

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    Content of Calcium

    In continuation of the previous article Calcium and Growth of a Baby, we are going to consider in more details the content of calcium in foods that can be necessary for a child within the first years of life.

    As a rule, overdose of calcium cannot cause side effects if it is for a limited period of time. But regular overdose can lead to the risks of calcium deposits in the internal organs and arteries, flatulence, constipation, toxicity, as well as to dry mouth, severe fatigue, nausea, dizziness, and even seizures.

    A human cannot receive too much calcium from food, because it is not impossible to eat 2-3 kg of cottage cheese or drink 2 liters of milk. We eat as much food as we want. And, as we have already mentioned in the previous article, the necessary amount of calcium is absorbed in the intestine, and the rest of calcium is excreted in urine.

    But if you want to compensate the deficiency of calcium by taking calcium supplements, it is advisable to consult your doctor who will prescribe the right dosage.

    Calcium content is calculated in milligrams per 100 g of a food item weight.

    Fruits

    Mg/100 g

        Mulberry39
        Grapes (Muscat)37
        Kiwi34
        Lime33
        Blackberry29
        Cranberries26
        Jackfruit24
        Grapefruit22
        Papaya20
        Rambutan22
        Feijoa17
        Cherry16
        Grapes (American)14
        Yellow, red cherry13
        Avocado13
        Pineapple13
        Quince11
        Pomegranate10
        Large-fruited cranberry8
        Nectarines6
        Peach6
        Banana5
        Tamarind64
        Mandarin37
        Figs35
        Currants (red and white)33
        Lemon26
        Gooseberry25
        Raspberry25
        Guava18
        Strawberry16
        Medlar (loquat)16
        Apricot13
        Mango11
        Grapes (raisins)10
        Pear9
        Persimmon8
        Apple6
        Durian6
        Plum6
        Pomelo4
        Longan1
        Seedless tangerines (clementines)30
        Briar260

    Vegetables

        Carrots33
        Sweet potatoes (yams)30
        Radish25
        Onion23
        Chilli peppers18
        Cucumber16
        Courgette (zucchini)16
        Sweet pepper (bell)10
        Eggplant9
        Melon9
        Watermelon7
        Garlic181
        Rutabaga47
        Pumpkin21
        Celery (root)43
        Celery (leaf)40
        White cabbage40
        Forage turnip30
        Cabbage kohlrabi24
        Cauliflower22
        Manioc (cassava)16
        Beet16
        Jerusalem artichoke14
        Brown potatoes13
        Tomato10
        White Potatoes9
        Broccoli124

    Green

        Chervil1346
        Bay leaves834
        Fennel208
        Celery40
        Parsley138
        Lettuce36
        Watercress salad214
        Nettle713
        Spinach99

    Cereal

        Sorghum28
        Corn2
        Sunflower (seeds)78
        Oats54
        Pumpkin (seeds)46
        Barley33
        Wheat29
        Rye24
        Rice (brown)23
        Buckwheat18
        Millet8

    Nuts

        Cashew nuts37
        Chestnut “horse”27
        Coconut milk16
        Almonds264
        Hazelnuts (filberts)114
        Walnut98
        Pine nuts16
        Coconut flesh14

    Legumes

        Beans143
        Chick peas105
        Lentils56
        Mung beans13
        Asparagus24

    Dairy products/Cheese

        Cow’s milk120
        Goat’s milk143
        Sheep’s milk178
        Cottage cheese125
        Yogurt120
        Kefir (fat)120
        Clabber118
        Sour cream85
        Cheese, edam731

    When did you start giving your baby additional food? What food dpes your baby loves the most? Share your story with us!

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