How do I make sure to get enough Calcium

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Everyone needs calcium to make their bones and teeth strong. In addition, girls and women need extra calcium:

  • During childhood. Calcium helps a girl’s hips grow wide enough to give birth safely when she is fully grown.
  • During pregnancy. A pregnant woman needs enough calcium to help the baby’s bones grow, and to keep her own bones and teeth strong.
  • During breastfeeding. Calcium is necessary for making breast milk.
  • During mid-life and old age. Calcium is needed to prevent weak bones (osteoporosis).

These foods are rich in calcium:

  • milk, curd, yogurt
  • bone meal
  • green leafy vegetables
  • cheese
  • ground sesame
  • almonds
  • beans, especially soy
  • shellfish
  • lime (carbon ash)

To increase the amount of calcium you get from food:

  • Soak bones or egg shells in vinegar or lemon juice for a few hours, and then use the liquid in soup or other food.
  • Add a little lemon juice, vinegar, or tomato when cooking bones for soup.
  • Grind up egg shells into a powder and mix with food.
  • Soak maize (corn) in lime (carbon ash).
  • Sunshine will help you use calcium better. Try to be in the sun at least 15 minutes every day. Remember that it is not enough to just be outdoors. The sun’s rays must touch the skin.
Sources
  • Burns, A. A., Niemann, S., Lovich, R., Maxwell, J., & Shapiro, K. (2014). Where women have no doctor: A health guide for women. Hesperian Foundation.
  • Audiopedia ID: en010408
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