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What is calcium? 

Calcium is an abundant mineral which we require for development and the maintenance of our skeleton, where it is stored in the teeth and bones. Smaller amounts of calcium are used as signalling molecules for the function of our neuromuscular and cardiac function.

RDI

Age

Male

Recommended intake

Female

Recommended intake

Pregnancy (P) + Lactation (L)

0-6m

210mg

210mg

 

7-12m

270mg

270mg

 

1-3yr

500mg

500mg

 

4-8yr

700mg

700mg

 

9-11yr

1000mg

1000mg

 

12-13yr

1300mg

1300mg

 

14-18yr

1300mg

1300mg

1300mg (P+L)

19-50yr

1000mg

1000mg

1000mg (P+L)

51-70yr

1000mg

1300mg

 

>70yr

1300mg

1300mg

 

Sources of Calcium (vegetarian)

  • Coconut milk, 200ml = 54mg
  • Soy milk, enriched, 200ml = 240mg
  • Almond milk, 3200ml = 90mg
  • Broccoli raw, 120g = 112mg
  • Rhubarb raw, 120g = 103mg
  • Watercress 70g = 60mg
  • Kale, collard greens, 50g = 32mg

Sources of Calcium (animal)

  • Milk, 200ml = 240mg
  • Natural yogurt, 150g = 207mg
  • Hard cheese, 30g = 240mg
  • Cottage cheese/ricotta, 200g = 138mg
  • Soft cheese, 60g = 240mg
  • Feta, 60g = 270mg
  • Canned sardines, 60g = 240mg
  • Oysters, 100g = 132mg
  • Egg, 50g = 27mg 

Meal options 

Here is some Meal plan options rich in Calcium prepared by our expert Nutritionist

https://drive.google.com/file/d/1cAvQu0coetR_KHGTID8q4zFvP23P0y_g/view?usp=sharing

Fun Fact

  • Oxalates can decrease calcium absorption, which can be found in foods such as rhubarb, spinach, chard and grains. Cooking the food, decreased oxalates!
  • The average human contains 1kg of calcium throughout their body
  • We effectively absorb calcium, only when magnesium is also present! We also need vitamin D to absorb calcium.