Calcium is a mineral necessary for human life and an important part of every diet. Approximately 99% of calcium in the body is stored in the bones and teeth. It plays an important role in the development and maintenance of strong and dense bones earlier in life and helps to keep bones healthy and strong later in life.
Function of Calcium
Calcium is responsible for building, forming and maintaining strong and healthy bones and teeth in the body and helps reduce the incidence of osteoporosis. It also is a vital component in blood clotting and helps with wound healing. Calcium helps to control blood pressure, produce enzymes, and is essential for muscle contraction. Calcium is best absorbed and metabolized by the body when taken with magnesium and vitamin D.
Recommended Daily Intake of Calcium
Calcium is important for all humans of every age group. It is equally important for young people who are developing their bones and teeth all the way up to elderly people who are maintaining strong and healthy bones and teeth. The following outlines the amount of calcium that Health Canada recommends each age group should consume in a day.
- Infants 0-6 months: 210 mg/day
- 7-12 months: 270 mg/day
- 1-3 years: 500 mg/day
- 4-8 years: 800 mg/day
- 9-18 years: 1300 mg/day
- 19-50 years: 1000 mg/day
- 51+ years: 1200 mg/day
Foods Rich in Calcium
Although calcium supplements can help to increase a person's daily intake of calcium, they should not replace calcium-rich foods. Food sources of calcium are the best form of calcium as they include other nutrients that help the body absorb the calcium more readily and contribute to a healthy diet. The following are some of the most common food sources of calcium:
- sardines (7 medium): 395 mg
- cheddar cheese (1.5 oz): 325 mg
- goat's milk (1 cup): 325 mg
- milk (1 cup): 310 mg
- yoghurt (3/4 cup): 280 mg
- spinach, steamed (1 cup): 245 mg
- turnip greens, cooked (1 cup): 197 mg
- almonds (1/2 cup): 175 mg
- calcium enriched tofu (1/2 cup): 150 mg
- blackstrap molasses (1 tbsp): 144 mg
- mustard greens, steamed (1 cup): 104 mg
- sunflower seeds, shelled (1/2 cup): 70 mg
- broccoli (1/2 cup): 70 mg
- ground cinnamon (2 tsp): 56 mg
- orange (1 medium): 55 mg
Milk Does the Body Good!
Although calcium is best known for reducing the risk of osteoporosis because of its role in bone construction and maintenance, it also plays many other important roles in the body. A calcium supplement may be a good choice for some, but never underestimate the health benefits of getting it straight from the source. Food sources are the most effective and healthiest form of calcium in any diet.
Health Canada
Mary-Kate Christopher - Mary-Kate is a freelance writer, blogger, mother, partner, baseball fan and aspiring holistic nutritionist living in Kingston, Canada. She ...
