Calcium is a macro (major) mineral.
Calcium is the most common mineral in the human body. About 99% of the calcium in the body is found in bones and teeth, while the other 1% is found in the blood. After age 30, the body gradually loses calcium, resulting in gradual depletion of bone minerals. The deficiency of vitamin D leads to absorption of calcium in less degree.
Calcium is a critical factor in maintaining a healthy skeleton. Low blood calcium levels lead to chronic kidney failure, vitamin D deficiency, and low blood magnesium levels. Calcium is essential for the formation of strong bones and teeth and for the maintenance of healthy gums. It increases the rate of bone growth and prevents against bone loss associated with osteoporosis. Vitamin D is required for optimal calcium absorption.
|Recommended Dietary Allowance (RDA) for Calcium|
|Babies 0 to 1 years||220 mg/day|
|Children 1 to 3 years||500 mg/day|
|Children 4 to 6 years||800 mg/day|
|Children 7 to 8 years||900 mg/day|
|Children 9 to 13 years||1300 mg/day|
|Teenagers 14 to 19||1200 mg/day|
|Adults ages 19-50 years||1000 mg/day|
|Adults 50 age and older||1200 mg/day|
|Pregnant women||1300 mg/day|
|Food||Serving||Calcium(mg) in serving|
|Cheddar cheese||1.5 ounces||303|
|Chinese cabbage, cooked||1/2 cup||239|
|Spinach, raw||1/2 cup||175|
|White beans, cooked||1/2 cup||113|
|Spinach, cooked||1/2 cup||115|
|Pinto beans, cooked||1/2 cup||45|
|Red beans||1/2 cup||41|
|Broccoli, cooked||1/2 cup||35|