Nutrition

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:

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To discover also:

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

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