Calcium
Last Updated on Monday, 22 February 2010 23:28
Calcium, the most abundant mineral in the body, is required for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system.
The body strives to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids, though less than 1 percent of total body calcium is needed to support these functions. The remaining 99 percent of the body's calcium supply is stored in the bones and teeth where it supports their structure.
Some research has shown that calcium and vitamin D supplements can be helpful in preventing and treating bone loss and osteoporosis.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established adequate dietary intake allowances for the amount of calcium required for children and adults. They are listed below in milligrams (mg) per day.
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| Birth to 6 months | 210 mg | 210 mg | ||
| 7-12 months | 270 mg | 270 mg | ||
| 1-3 years | 500 mg | 500 mg | ||
| 4-8 years | 800 mg | 800 mg | ||
| 9-13 years | 1,300 mg | 1,300 mg | ||
| 14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 50+ years | 1,200 mg | 1,200 mg |
Sources of Calcium
| Food | Milligrams (mg) per serving | Percent Daily Value* |
|---|---|---|
| Yogurt, plain, low fat, 8 ounces | 415 | 42 |
| Sardines, canned in oil, with bones, 3 ounces | 324 | 32 |
| Cheddar cheese, 1.5 ounces | 306 | 31 |
| Milk, nonfat, 8 ounces | 302 | 30 |
| Milk, reduced-fat (2% milk fat), 8 ounces | 297 | 30 |
| Milk, lactose-reduced, 8 ounces** | 285-302 | 29-30 |
| Milk, whole (3.25% milk fat), 8 ounces | 291 | 29 |
| Milk, buttermilk, 8 ounces | 285 | 29 |
| Mozzarella, part skim, 1.5 ounces | 275 | 28 |
| Yogurt, fruit, low fat, 8 ounces | 245-384 | 25-38 |
| Orange juice, calcium-fortified, 6 ounces | 200-260 | 20-26 |
| Tofu, firm, made with calcium sulfate, ½ cup*** | 204 | 20 |
| Salmon, pink, canned, solids with bone, 3 ounces | 181 | 18 |
| Pudding, chocolate, instant, made with 2% milk, ½ cup | 153 | 15 |
| Cottage cheese, 1% milk fat, 1 cup unpacked | 138 | 14 |
| Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 14 |
| Spinach, cooked, ½ cup | 120 | 12 |
| Ready-to-eat cereal, calcium-fortified, 1 cup | 100-1,000 | 10-100 |
| Instant breakfast drink, various flavors and brands, powder prepared with water, 8 ounces | 105-250 | 10-25 |
| Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 10 |
| Turnip greens, boiled, ½ cup | 99 | 10 |
| Kale, cooked, 1 cup | 94 | 9 |
| Kale, raw, 1 cup | 90 | 9 |
| Ice cream, vanilla, ½ cup | 85 | 8.5 |
| Soy beverage, calcium-fortified, 8 ounces | 80-500 | 8-50 |
| Chinese cabbage, raw, 1 cup | 74 | 7 |
| Tortilla, corn, ready-to-bake/fry, 1 medium | 42 | 4 |
| Tortilla, flour, ready-to-bake/fry, one 6" diameter | 37 | 4 |
| Sour cream, reduced fat, cultured, 2 tablespoons | 32 | 3 |
| Bread, white, 1 ounce | 31 | 3 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Bread, whole-wheat, 1 slice | 20 | 2 |
| Cheese, cream, regular, 1 tablespoon | 12 | 1 |
*Daily Values were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The Daily Value for calcium is 1,000 mg for adults and children aged 4 and older. Foods providing 20 percent of more of the Daily Value are considered to be high sources of a nutrient, but foods providing lower percentages of the Daily Value also contribute to a healthful diet.
