Calcium: Recommended Dietary Intake

On a daily basis, the recommended calcium intake is around 900 milligrams for an adult, 1, 000 to 1, 200 milligrams for a teenager, a woman over 55 and a man over 65 years old.

Calcium deficiency is manifested by:

  • muscle cramps, numbness,
  • problems with teeth and gums,
  • the occurrence of osteoporosis or a lack of bone mineralization (osteomalacia) with the risk of bone fractures.

Excessive calcium intakes can result in:

  • digestive disorders,
  • headaches,
  • muscle and bone pain,
  • vomitings,
  • kidney stones.

Where is calcium found?

Calcium is mainly present in dairy products, it is also found in some vegetables. (In descending order in each group):

  • Firm cheeses (Emmenthal, County, Beaufort),
  • Cheeses blue, roquefort,
  • Soft cheeses (munster, reblochon, camembert, brie),
  • White cheese, cream, yoghurt, milk,
  • Dried fruits and vegetables, chocolate, mussels, shrimps, green vegetables (cabbage, leek, broccoli),
  • Fruits (blackcurrant, orange, currant, kiwi).
  • In certain mineral waters: Contrex®, Badoit®, Courmayeur®, Hepar® ...

Foods containing calcium in pictures:

You want to react, to give your testimony or to ask a question? See you in our FORUMS Nutrition or A doctor answers you!

To discover also:

> Risk of depression when consuming dairy products?
> Foods rich in magnesium
> Lack of iron: causes to consequences

Popular Posts

Category Nutrition, Next Article

Vitamin B6: sources and notes - Nutrition

Vitamin B6: sources and notes

ANSES website The guide to Nutrition and Health , ed. Vidal, 2006. "Folate and vitamin B6 from diet and supplements in relation to risk of coronary heart disease among women". Rimm EB, Willett WC, and al.JAMA. 1998; 279: 359-364. Dietary intake of folate, vitamin B6, vitamin B12 and riboflavin and risk of Parkinson 's disease: a case - control study in Japan
Read More
Triglycerides: how to avoid excess? - Nutrition

Triglycerides: how to avoid excess?

How to avoid an excess of triglycerides? In fact, the triglyceride level in our body is directly related to what we eat. Paradoxically, while triglycerides are fats, they come mainly from sugars, and more rarely, fats. Often, their excessive rate is directly related to overweight and sedentary lifestyle
Read More
Micronutrition: an aid to the balanced diet - Nutrition

Micronutrition: an aid to the balanced diet

A balanced and diversified diet remains the basis for regaining a good nutritional status. However, in some situations, dietary intakes do not fully meet personal needs. Food supplements are there to help optimize food intake. The different micronutrients Unlike macronutrients (carbohydrates, fats, proteins), micronutrients do not provide energy
Read More
What diet for diabetes? - Nutrition

What diet for diabetes?

Sugar or not sugar? Are foods forbidden? Between misconceptions and those that are outdated, many patients are lost on the "diet" to apply in case of diabetes. For diabetics, eating healthy and balanced is essential! To be in good health, it is important to follow some dietary rules, this applies to everyone, but especially for people with diabetes because the balance of their disease depends on it
Read More