Do you know your daily calcium requirement

Calcium is one of the most vital mineral for healthy human body as it is required to form making bones and teeth. Nerve cells, body tissues, blood also contains calcium. It’s deficiency can cause several health problems and some of them are really serious health problems.

Vitamin D is  required for calcium

How much calcium is required

How much calcium is safe

Determination of quantity of calcium in foodscalcium_supplements_with_vitamin_d

What is other thing required for calcium in our body?

Taking proper calcium rich diet is very much required along with vitamin D(D3). As of now only natural sunlight is only know natural source of vitamin D3. One can also use vitamin D3 supplement if not able to get enough exposure to sunlight.

How much calcium is required?

How much of calcium you need depends on your age and gender. Other factors, like pregnancy, breast feeding and illnesses, are also important. As per RDA daily calcium required for our body is given below.

  • Infants (Adequate Intake)

    0 – 6 months: 200 milligrams per day (mg/day)
    7 – 12 months: 260 mg/day

  • Children and Adolescents

    1 – 3 years: 700 mg/day
    4 – 8 years: 1,000 mg/day
    9 – 18 years: 1,300 mg/day

  • Adults

    19 – 50 years: 1,000 mg/day
    50 – 70 years:
    Men – 1,000 mg/day
    Women – 1,200 mg/day
    Over 71 years – 1,200 mg/day

  • Pregnancy and Breast-feeding

    14 – 18 years: 1,300 mg/day
    19 – 50 years: 1,000 mg/day

How much calcium is safe?

From dietary sources  2.5 gm – 3.0 gm per day of calcium appears to be safe for children and adolescents. 2 gm – 2.5 gm per day appears to be safe for adults.

Determination of quantity of calcium in foods

  • 250 ml milk = 300 mg of calcium
  • 60 gm of Swiss cheese = 530 mg of calcium
  • 125 gm of yogurt = 300 mg of calcium
  • 200 gm of cooked turnip greens = 220 mg of calcium
  • 100 gm of almonds = 210 mg of calcium
  • 100 gm moringa leaves = 440 mg of calcium
  • 100 gm of spinach = 100 mg of calcium

Important: For absorbing calcium vitamin D is required, so you should expose your body to sunshine daily.

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