Calcium Facts

Calcium:

What are the functions of calcium?  About 99% of the calcium in the body is found in our skeleton where it provides strength and rigidity, enabling us to stand upright, walk, run and jump.  Calcium is also found in teeth.

The remaining 1% is found in our blood and body fluids and regulates contraction and relaxation of muscles and processes such as blood clotting.

HOW MUCH CALCIUM DO WE NEED?

Reference Nutrition Intakes (RNI)

Adults 19+         700mg

Pregnancy          700mg

Breastfeeding    1250mg

Boys 11-18yrs    1000mg

Girls 11-18yrs    800mg

 

TYPICAL CALCIUM CONTENT OF FOOD:

1/3 pint semi-skimmed milk: 230mg

1oz cheddar: 200mg

5oz pot of yoghurt: 240mg

2oz sardines with bones: 220mg

4oz cooked spring greens: 84mg

2 large slices white or brown bread: 60-63mg

MENU IDEAS:

To achieve the RNI for calcium, an adult could for example…

Intake:

1 pint of milk (semi-skimmed) per day.

or

1 pot of yoghurt

4 slices of bread

a single portion of sardines

a single portion of spring greens

1/3 pint of milk

 

Tags: calcium, good health, nutrition

Category: Nutrition