Calcium is one of the most important elements in maintaining a healthy human body. Its structural component helps to maintain healthy teeth, soft tissues, and bones.
Calcium presence in our body is more than that of any other mineral. It accounts for 1 to 2 percent of adult body weight, 99 percent of which is stored by human body in bones and teeth. Calcium is required by the body to regulate muscle contraction, blood vessel growth and expansion, emission of hormones and enzymes.
Sources of Calcium:
It is important to get plenty of calcium in the foods you eat. Some of the popular sources of calcium include milk, cheese and other dairy foods, green leafy vegetables like broccoli, cabbage and okra. We also find them in soya beans, nuts, tofu, soya drinks with added calcium, bread and anything made with fortified flour.
Recommended Dose of Calcium:
|
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 |
|
|
Taking calcium regularly, every day, is the key for preventing and treating calcium deficiency and to helping reduce the risk of osteoporosis in adults. Osteoporosis is the condition where an imbalance occurs between new bone formation and old bone restoration. People who do not eat enough high-calcium foods should take a calcium supplement as per their doctor’s recommendation.
We hope that this information on Calcium was useful in creating a clear understanding.
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