Calcium Rich Foods

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Foods rich in calcium improve the structures of bones and teeth, but have other benefits as well. For instance, the reaction that creates a blood clot relies on calcium. The signals that trigger muscle contraction also rely on calcium ions. Therefore, by having an adequate supply of calcium, your whole body benefits.

Dairy products are perhaps the greatest source of calcium in our diet. The calcium in these dairy products has the best rate of absorption. However, there are alternatives. Vegetables such as kale, broccoli, swiss chard, spinach, collard greens, and mustard greens are all rich in calcium. Sesame seeds and nuts also have their fair share.

Who Benefits From Additional Calcium?

People that in particular should supplement their diet with calcium are those diagnosed or with a family history of osteoporosis. Women who have reached menopause also should supplement their calcium intake. Supplements in pill form can also be used with the addition of vitamin D to help absorption. Keep in mind that calcium and iron absorption do interfere with one another and supplements containing them should be taken separately, during different times of the day.

Recommended Doses of Calcium

Life Stage Group	Calcium Recommended Dietary Allowance (mg/day)	Vitamin D Recommended Dietary Allowance (IU/day)
Infants 0 to 6 months	*	**
Infants 6 to 12 months	*	**
1 - 3 years old	700	**
4 - 8 years old	1,000	600
9 - 13 years old	1,300	600
14 - 18 years old	1,300	600
19 - 30 years old	1,000	600
31 - 50 years old	1,000	600
51 - 70 years old	1,000	600
51 - 70 year old females	1,200	600
71+ years old	1,200	800
14 - 18 years old, pregnant/lactating	1,300	600
19 - 50 years old, pregnant/lactating	1,000	600