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Calcium is the most abundant mineral in the body.
The majority of calcium (99%) is stored in the bones and teeth and one-percent is in the blood. Calcium is naturally found in some foods, added to others (calcium-fortified foods), and as a dietary supplement.
Functions of calcium in bones and teeth:
- Calcium and phosphorus, along with other nutrients form the hard structure that make bones and teeth strong.
- During the lifecycle, the body continually breaks down old bone (resorption) and forms new bone.
- The rate and balance of these processes change with age.
- During growth in children and adolescents, bone formation is greater than bone resorption.
- Through early and middle adulthood, the rate of both processes is about equal.
- As people age, especially for postmenopausal women, the rate of bone resorption is greater than formation, which causes bone loss and increases risk of osteoporosis.
Functions of calcium in the blood:
- Maintains a regular heartbeat.
- Helps blood clot properly.
- Supports proper muscle and nerve function.
- Aids in releasing hormones for body processes.
How Much Calcium Do You Need?
Life Stage | Calcium (milligrams/day) |
Children, ages 1-3 | 700 |
Children, ages 4-8 | 1,000 |
Youth, ages 9-18 | 1,300 |
Men, ages 19-70 | 1,000 |
Men, 71+ | 1,200 |
Women, ages 19-50 | 1,000 |
Women, ages 51+ | 1,200 |
Source: Institute of Medicine, 2010
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Food Sources of Calcium
The main sources of dietary calcium for most Americans are dairy products. Milk, yogurt, and cheese are considered excellent sources of dietary calcium. Fat-free and low-fat dairy foods are suggested to limit saturated fat and cholesterol. For persons with lactose-intolerance, lactose-free milk and yogurt are suitable alternatives. Hard cheese contains very little lactose and can be consumed by people with lactose intolerance.
Non-Dairy Calcium Food Sources
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There are several non-dairy foods that can help meet your daily calcium requirement:
- Calcium-fortified foods and beverages such as soy products (tofu), hot and cold cereals, fruit juices, and milk substitutes.
- Fish with edible soft bones, such as sardines and canned salmon.
Non-Dairy Calcium Source - Select legumes such as mature soybeans, green soybeans (edamame), white beans, kidney beans, and navy beans.
- Some dark green leafy vegetables such as collards, beet greens, mustard greens, turnip greens and Chinese cabbage.
Leafy greens
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