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,
- muscle and bone pain,
- 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® ...
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