- Elements -

27: CALCIUMCalcium, in combination with phosphorus and other elements, is necessary to give strength to bones and teeth. When our dietary intake of calcium is greater than our bodies' requirements some of the excess calcium is stored in our bones. When our day-to-day intake of calcium does not meet requirements, the calcium stored in bone becomes available to meet this shortfall.

Calcium has other important roles. It is essential for normal clotting of blood and is a vital link in transmission of nerve impulses. It is also an essential element in enzyme regulation, in the secretion of insulin in adults, and in regulation of muscle function.

During periods of growth the demand for calcium is greater than usual, although some calcium is incorporated into bone at certain other stages of life. Thus children, adolescents and pregnant and lactating women need additional calcium. Adults continually need to replace calcium that is lost from the body in urine and faeces and to a lesser extent in sweat.

Our bodies' utilization of the calcium in food can be adversely affected by the presence of two chemicals called phytic acid and oxalic acid. Phylic acid is found in the bran portion of cereals, and oxalic acid is present in significant quantities in spinach and rhubarb. The magnitude of the effect depends on the amount of these acids we consume and a higher intake of calcium may be necessary if large quantities of foods containing oxalic and/or phytic acids are eaten. Diets high in protein and also high in salt also increase the requirement for calcium.

Osteoporosis, a decrease in the density of the bone, is a disease that becomes especially evident in women after the menopause, and is responsible for many serious bone fractures that occur in this group. It is associated with a decrease of calcium in the bones and may be due to an imbalance between calcium and phosphorus earlier in life. Obtaining adequate calcium and avoiding factors that adversely affect calcium balance throughout life may be helpful in preventing the development of this disease. In old age it may be difficult to replace lost bone calcium.

Contrary to popular belief, fingernail changes are not an indicator of inadequate calcium intake.

CALCIUM INTAKE

Recommended daily dietary intake of calcium (Australia):

Infants:

Children:

1100 milligrams

1200 milligrams

Also on this page:

-  Calcium intake-  Calcium   RDI -  Food charts

 

 

Adult men:

Adult women:

Pregnancy (3rd trimester):

Lactation:

300-500 milligrams

700-1200 milligrams

800 milligrams

800-1000 milligrams

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  CALCIUM  Food Charts:  

CALCIUM:beverages

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BEVERAGESCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

CALCIUM:cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTSCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoods

fruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

 

CALCIUM:cereals/cakes

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Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

CALCIUM:egg & cheesedishes

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EGG AND CHEESE DISHESCalcium milligrams per 100 grams

  

 

CALCIUM:fats/oils

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FATS AND OILSCalcium milligrams per 100 grams

 

 

CALCIUM:fish/seafood

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FISH AND OTHER SEAFOODSCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables  

CALCIUM:fruit

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FRUITCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

 

 

 CALCIUM:fruit

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Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreads

sweets

vegetables

 

CALCIUM:meats

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MEAT AND MEAT PRODUCTSCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

 

 

CALCIUM:meats

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Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)

sugars, jams and spreadssweets

vegetables

 

CALCIUM:milk products

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MILK AND MILK PRODUCTSCalcium milligrams per 100 grams

 

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

CALCIUM:nuts

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NUTSCalcium milligrams per 100 grams

 CALCIUM:sauces

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SAUCES AND CONDIMENTSCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruit

meat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

CALCIUM:soups

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SOUPS (as served)Calcium milligrams per 100 grams

 

 

CALCIUM:sugars

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SUGARS, JAMS AND SPREADSCalcium milligrams per 100 grams

 

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables  

CALCIUM:sweets

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SWEETSCalcium milligrams per 100 grams

 

 

 CALCIUM:vegetables

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VEGETABLESCalcium milligrams per 100 grams

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables

 

 

 

 

CALCIUM:vegetables

Food charts list:beveragescereals, biscuits,cakes,desertsegg and cheese dishesfats and oilsfish and seafoodsfruitmeat and meat productsmilk and milk productsnutssauces and condimentssoups (as served)sugars, jams and spreadssweets

vegetables