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Daily Calcium Requirements & Food Sources

The following chart depicts the recommended daily allowance for calcium, including food sources.  As is concurrent with too much of a good thing, certain risks may be posed when calcium intake is excessive.  If you feel that you have symptoms of excessive calcium consumption, please see your doctor for appropriate treatment.

Calcium - Assists in blood clotting, muscle contraction, nerve transmission, tooth & bone formation.

Age

Recommended Daily Allowance

Level Considered Safe for Daily Consumption mg

Food Sources for Calcium

Symptoms of Excessive Consumption

Health Notes

Infants

Birth - 6 months

210 mg

ask physician

Non-fat dairy sources tend to contain more calcium; skimmed milk, cheese, yogurt, tofu, corn tortillas, kale, Chinese Cabbage.

Kidney stones, hypercalcemia, milk alkali syndrome, renal insufficiency

Too little calcium in the diet may lead to Osteoporosis.

Both prescription and over-the-counter medications may interact with calcium.

 

7 - 12 months

270 mg

ask physician

Children

1 yr - 3 yrs

500 mg

2,500 mg

 

4 yrs - 8 yrs

800 mg

2,500 mg

Males

9 yrs - 18 yrs

1,300 mg

2,500 mg

 

19 yrs - 50 yrs

1,000 mg

2,500 mg

 

51 yrs & older

1,200 mg

2,500 mg

Females

9 yrs - 18 yrs

1,300 mg

2,500 mg

 

19 yrs - 50 yrs

1,000 mg

2,500 mg

 

51 yrs & older

1,200 mg

2,500 mg

Pregnant

< 18 yrs

1,300 mg

2,500 mg

 

19 yrs - 30 yrs

1,000 mg

2,500 mg

 

31 yrs - 50 yrs

1,000 mg

2,500 mg

Lactating

< 18 yrs

1,300 mg

2,500 mg

 

19 yrs& older

1,000 mg

2,500 mg

 

Over 99% of daily calcium intake is stored in the bones and teeth where it works to maintain healthy structure.  Remaining <1% is stored in blood, muscles and fluid in-between cells.


What is the function of calcium in the body?

muscle & blood vessel contraction/expansion

hormone/enzyme secretion

balance body fluids

Best Food Sources for Calcium include:

Low fat, skimmed and non-fat dairy products such as yogurt, milk, ricotta cheese, buttermilk, cheese

Examples of Best Calcium Food Sources:

Calcium-Fortified Cereals contain from 100-1,000 mg of calcium
Soy Beverage, Calcium-Fortified - 1 cup contains from 80-500 mg of calcium
Skimmed Milk - 1 cup contains about 352 mg of calcium
Whole Milk - 1 cup contains about 290 mg of calcium
Turnip Greens - 1/2 cup contains about 99 mg of calcium (cooked)
Chicory - 1/2 cup of chicory contains about 90 mg of calcium (raw)
Kale - 1/2 cup contains about 90 mg of calcium (cooked)
Beet Greens - 1/2 cup contains about 82 mg of calcium (cooked)
Chinese Cabbage - 1/2 cup contains about 74 mg of calcium (raw)

What is considered a serving size?

1 cup of milk, Soy Beverage

1 cup of cereal

1.5 ounces of natural cheese OR 2 ounces of processed cheese

1 cup of yogurt

1/2 cup of kale, turnip greens, Chinese cabbage (raw), chicory (raw), beet greens

Tips For Meeting Calcium Requirements

Reach for calcium-rich beverages such as skimmed milk rather than soda

Switch out your regular cereal for calcium-fortified cereal

Sprinkle on the natural goodness of natural cheese on salads, soups, and sandwiches

Rather than pudding for dessert try mixing a few Tablespoons of light whipped topping with a cup of skimmed yogurt.  Yum!

Return to Body Mineral Index

 

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