Calcium

Written by Sky Taylor, Diet Bites

Recommended Daily Allowance (RDA) for Calcium

Up to 6 months, 210 milligrams
7 - 12 months, 270 milligrams
1 -3 years, 500 milligrams
4 -8 years, 800 milligrams
9 to 18 years old, 1300 milligrams
19 to 50 years old, 1000 milligrams
51+ years old, 1200 milligrams
Postmenopausal women, 1500 milligrams
Pregnant and lactating females 18 years and younger, 1300 milligrams
Pregnant and lactating females 19 years and older, 1000 milligrams

Best Food Sources for Calcium

Cereals, milk, green leafy vegetables including spinach and collards, cheese, cottage cheese, yogurt. Skim offers more calcium for your Calorie Buck than regular/whole varieties.

Calcium Food Source

Serving Size

Calcium  Content Per MG

General Mills - Total Corn Flakes

1-1/3 cup

1000

General Mills - Total Raisin Bran

3/4 cup

General Mills - Total Whole Grain

1 cup

Milk, evaporated

1 cup

658

Collards

1 cup, raw

357

Rhubarb

1 cup

348

Yogurt

1 cup, low fat

345

Milk, low fat

1 cup

290

Buttermilk, low fat

284

Milk, chocolate low fat

288

Milk, whole

276

Spinach

291

Swiss Cheese

1 ounce

224

Provolone Cheese

214

Cheddar Cheese

204

Muenster Cheese

203

Cottage Cheese, low fat

1 cup

156

Feta Cheese

1 ounce

140

Deficiency Signs & Symptoms of Calcium

Deficiency symptoms in children may include: Rickets, bone deformations, growth retardation.

Deficiency symptoms in adults may include: Muscle spasms, tingling in the hands and feet, osteoporosis, softening of the bone, deterioration of teeth.

Toxicity Signs & Symptoms

Elevated blood calcium levels (hypercalcemia) which can trigger soft tissue calcification when occurring simultaneously when phosphorous levels are low.

How Calcium is Used in the Body

99% of calcium in the body is stored in the bones and teeth and accounts for 1.5% of total weight. Example: If an individual weighs 200 pounds, about 3 pounds is attributed to calcium.

Calcium is one of the three electrolytes (calcium, sodium, potassium) found in the body which work in harmony to balance our system. When one gets out of step, health disturbances erupt - some of which can be life-threatening.

It also assists the body with the following functions: teeth and bone health, bone density, bone strength, blood clotting, nerve conduction, muscle contraction, enzyme related activity.

Therapeutic Benefits of Calcium

May assist in the healing or management therapy for the following conditions: cataracts, colon cancer, high blood pressure, inflammatory bowel disease, kidney stones, osteoporosis, PMS.

 

Vitamin Index

 

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